CrossFit Odyssey – CrossFit
Warm-up
YOU TUBE VIDEO Explaining workout and how to scale:
https://youtu.be/7nneJPsD8Vc
6am Join Zoom Meeting
https://zoom.us/j/696976051?pwd=d3BhZzJKV1BXRldWZ1RKL3FOWStSZz09
Meeting ID: 696 976 051
Password: 415256
7am Join Zoom Meeting
https://zoom.us/j/826032637?pwd=clYyZ2Y5YUxZRWdpTEFvMnkvQWFGQT09
Meeting ID: 826 032 637
Password: 007545
12pm Join Zoom Meeting
https://zoom.us/j/551839735?pwd=MEJGWkN5K1lMZml3d2ZRQTJ2akJtQT09
Meeting ID: 551 839 735
Password: 620329
6pm Join Zoom Meeting
https://zoom.us/j/156921334?pwd=VHlIUENjckp3eE1wd3UrRGY0VHNhUT09
Meeting ID: 156 921 334
Password: 335011
Joints/Tens (No Measure)
Joints
Ten of each:
pushups, Back Extensions (supermans), situps, air squats, pull-ups, CORONA At-Home Workouts – SUB LUNGES, BURPEES for Push Presses and Overhead Squats
Warm-up (No Measure)
2x
10 leg swings front to back each leg
10 leg swings left to right each leg
10 air squats
Metcon
Metcon (Time)
Four rounds for time of:
400 Meter Run/500m row/1/2 mile bike/2 minutes of burpees
6 tempo pull ups 2222 (or 3 1-Arm DB Rows each arm)
12 Dumbbell Shoulder to Overhead (6 each arm)
400 Meter Run/500m row/1/2 mile bike/ 2 minutes of burpees
6 alternating Dumbbell Hang Squat Cleans (55/35 lbs)
12 V-ups
Accessory Work
Two-Three sets of:
DB Bicep Curls x 6-8 reps @ 2111
Rest 30 seconds
Band Pull-Aparts x 20 reps OR DB Flyes
Rest 30 seconds