CrossFit Odyssey – CrossFit
Warm-up
Join Zoom Meeting
https://us02web.zoom.us/j/81571212894?pwd=c3VkVzh1MTM1K2pBdUw2eTVINUNaUT09
Meeting ID: 815 7121 2894
Password: 888159
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)
FITNESS and PERFORMANCE:
Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position
Pec Activation x 60-90 seconds
Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Glute Bridges x 10 @ 20X2
Station 3 – Paloff Side Steps x 4-5 each side
Bench Press (1 X 1)
PERFORMANCE:
Take 12-15 minutes to build to today’s heavy Bench Press
When the running clock reaches 16:00, perform…
Every 2 minutes, for 8 minutes (2 sets) of:
Station 1 – Bench Press x 6 reps @ 85% of today’s heavy
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps same weight as the bench!
FITNESS:
Every 2 minutes, for 24 minutes (3 sets of each):
Station 1 – Dumbbell Bench Press x 12-15 reps @ 2111
Station 2 – Single-Arm Kettlebell Row x 8 reps each @ 21X0
Station 3 – Stationary Dips x 10-15 reps @ 1111
Station 4 – Side Plank x 45 seconds each side
Metcon
Metcon (Time)
PERFORMANCE:
For time:
100 Double-Unders
50 Dumbbell Push Presses (50/35 lb DBs)
50 Dumbbell Push-Ups (hands on DB handles)
50 Dumbbell Push Presses (50/35 lb DBs)
100 Double-Unders
FITNESS may substitute 25/18 Calories of Assault Bike for DUs
GETTING BACK FROM COVID-19
4 Sets of 500 m Row @2:00
Core #2
2 sets of:
50 Hand plank shoulder taps
10 push ups
30 seconds elbow plank
30 elbow jacks
30 seconds elbow plank
10 push ups
50 Hand plank shoulder taps
Squat Therapy…in barefeet
3×10 elevated heels ass in the grass squat with chest up
3×10 noon elevated
3×10 using a post for support get all the way down again and work on getting your chest verttical without leaning back
3×5 over head squat with 4 second hold in the bottom.
3 set of Death by pullups with 10 sec between reps and 1 minute between sets
CARDIO WOD
10 minute AMRAP:
200 Meter Run
10 Push Ups
Rest 2 minutes, and then…
8 minute AMRAP:
200 Meter Run
15 1/2 Burpees
Rest 2 minutes, and then…
6 minutes AMRAP:
200 Meter Run
10 Strict Single-Arm DB Presses each Arm