CrossFit Odyssey – CrossFit
Warm-up
6am Join Zoom Meeting
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Meeting ID: 696 976 051
Password: 415256
7am Join Zoom Meeting
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Password: 007545
12pm Join Zoom Meeting
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Meeting ID: 551 839 735
Password: 620329
6pm Join Zoom Meeting
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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