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TUESDAY, 4/7/2020

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


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 (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!

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