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
Strength/Skill
Three sets of:
KB Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Seated Overhead DB Press x 10-12 reps @ 21X1
Rest 45 seconds
Reverse Lunges with DBs x 20 reps @ 1010
Rest 45 seconds
Side Plank x 45 seconds each
Rest 45 seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
Against a 2-minute running clock, complete as many rounds and reps as possible of:
6 Dumbbell Box/bench/anything! Step-Overs
12 Dumbbell Push Presses (6 each arm if you only have 1 weight)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
Start the next set where you left off on the last one and score is TOTAL rounds and reps over the 4 sets. GO HARD on this one! It’s only 2 minutes at a time!
Accessory Work
8 minute ABS!
https://www.youtube.com/watch?v=FZOquEUZTvY&t=1s