CrossFit Odyssey – CrossFit
5:30am ZOOM
https://us02web.zoom.us/j/83497718564?pwd=YWJlQzh5RVB0SnEyNzltaGJaY3ZVZz09
Meeting ID: 834 9771 8564
Password: 853944
7am ZOOM
https://us02web.zoom.us/j/826032637?pwd=clYyZ2Y5YUxZRWdpTEFvMnkvQWFGQT09
Meeting ID: 826 032 637
Password: 007545
8am ZOOM
https://us02web.zoom.us/j/86895095764?pwd=YXFiMk1UUWp6eC9Oc1pCalN2djJ5dz09
Meeting ID: 868 9509 5764
Password: 415374
9:30am ZOOM
https://us02web.zoom.us/j/89427672227?pwd=M0l2cms5Z1ZKVjhRTDVqdXBzeTBpdz09
Meeting ID: 894 2767 2227
Password: 050060
12:30pm ZOOM
https://us02web.zoom.us/j/82344900039?pwd=bytpVjYzK0xrZE1zNEw2VFdtdnBqZz09
Meeting ID: 823 4490 0039
Password: 205312
4:30pm ZOOM
https://us02web.zoom.us/j/82716152224?pwd=ZU9CWE9xZDRneUh1OGRsRDNXQTU4UT09
Meeting ID: 827 1615 2224
Password: 629251
5:30pm ZOOM
https://us02web.zoom.us/j/84395410806?pwd=VVN2OThUT3VyZXV5Myt4bHoydHc1Zz09
Meeting ID: 843 9541 0806
Password: 169804
6:30pm ZOOM
https://us02web.zoom.us/j/87192947014?pwd=RGprcW54UVNoeEVDMjZsTGpmUysvUT09
Meeting ID: 871 9294 7014
Password: 195008
Warm-up
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)
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Single-Leg Ground to Sky Touches
10 Air Squats
30 seconds Static Squat Hold
20 Mountain Climbers
Complete as many rounds and reps as possible, at 75-80% effort, in 4 minutes of:
10 Alternating Cossack Squats
10 Down Ups
30 Second Balance on Right Leg
30 Second Balance on Left Leg
Metcon (2 Rounds for time)
Complete rounds of 21, 15 and 9 reps for time of:
V-Ups
Dumbbell Deadlifts
Rest until the running clock reaches 28:00, and then perform the following…
For time:
21 Burpees
42 Alternating Reverse Lunges
15 Burpees
30 Alternating Reverse Lunges
9 Burpees
18 Alternating Reverse Lunges
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
14 Single-Arm Dumbbell Clean and Jerk (7 Left; then 7 Right)
28 Sit Ups