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TUESDAY, 4/28/2020

CrossFit Odyssey – CrossFit


6am Join Zoom Meeting

Meeting ID: 696 976 051

Password: 415256

7am Join Zoom Meeting

Meeting ID: 826 032 637

Password: 007545

12pm Join Zoom Meeting

Meeting ID: 551 839 735

Password: 620329

6pm Join Zoom Meeting

Meeting ID: 156 921 334

Password: 335011

Joints/Tens (No Measure)


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)

Couch Stretch + Glute Activation x 2 minutes per side

Seated Wall Slides x 10

Over-Under Hip Opener x 5 reps each direction

Tabata Plank x 8 sets of 20s work/10s rest

(rotate between plank positions & plank harder than you have ever planked before)


Every minute, on the minute, for 12 minutes (4 sets):

Minute 1 – L-Seated Dumbbell Press x 10 reps @ 20X1

Minute 2 – Dumbbell Push Press x 15 reps @ 10X1

Minute 3 – Hollow Hold or Rock x 35-45 seconds


Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP with a 1:1 rest period of: 3 Dumbbell Man-Makers (55/35 lbs)

6 1-arm rows (each)

9 Burpees

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