CrossFit Odyssey – CrossFit

Warm-up

Join Zoom Meeting

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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