TUESDAY, 4/21/2020

CrossFit Odyssey – CrossFit

Warm-up

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)

Warm-Up.

Couch Stretch x 90 seconds per side

Ankle Dorsiflexion x 90 seconds per side

Russian Baby Makers x 5 @ 3311

Followed by

30 seconds of Side Lying Leg Lifts each leg

30 seconds of Donkey Kicks each leg

30 seconds of Fire Hydrants each leg

30 seconds of Jumping Lunges or Mountain Climbers

Strength/Skill

Three sets of:

DB or KB Goblet Squat x 8-10 reps @ 30X1

Rest 60 seconds

Supine Ring Rows or DB Rows x 10-12 reps @ 2111

Rest 60 seconds

Nose-to-Wall Handstand Hold or Plank x 30-45 seconds

Rest 60 seconds

Metcon

Metcon (2 Rounds for time)

Five rounds for time of:

10 Kettlebell Deadlifts

10 Kettlebell Goblet Squats

10 Alternating Reverse Lunges with Goblet Hold

Use the heaviest kettlebell you can handle and note both the weight of the kettlebell and your time in comments

(If no weights, do situps, air squats and lunges)

Rest 5 minutes

For time:

25 Strict Handstand Push-Ups (or feet/knees elevated pushups or L-seated DB presses)

Accessory Work

Two sets for max load of:

120-Foot KB Suitcase Carry each hand

Three sets of:

Feet Elevated Dumbbell Hip Bridges x 12-15 reps

Side Lying Leg Raises x 15 reps per side

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