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)

Core #6

3 sets of

10 alternating single leg v-ups

30 sconds straight leg bottom balance

30 seconds elbow plank

10 elbow jacks

Strength/Skill

Bench Press (1×5, 1×3, 1×1, 1×3, 1×2, 2 x 1)

Bench Press

Set 1 – 5 reps @ 70-75%

Set 2 – 3 reps @ 80%

Set 3 – 1 reps @ 85%

Set 4 – 3 reps @ 87%

Set 5 – 2 reps @ 90%

Rest 2 minutes, and then…

Every 3 minutes, for 6 minutes (2 sets):

Bench Press

Set 6 – 1 rep @ 95%

Set 7 – 1 rep @ 101+%

FITNESS

Every 90 seconds, for 18 minutes (3 sets) of:

Minute 1 – Tempo Push-Ups x 15 reps @ 1111

Minute 2 – 60-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)

(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry)

Minute 3 – 60-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)

Minute 4 – Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 211

GETTING BACK FROM COVID-19

Back Squats

5×5 to 70-75%

Front squats 5×5 to 70-75%

3x

max reps weighted pullups or weighted negatives or unweighted negatives.

Followed by group metcon

Metcon

Desire

5 Minutes AMRAP

Burpee Box Jump Overs

Accessory Work

Every 2 minutes, for 12 minutes (2 sets) of:

Station 1 – Supine Ring Rows x 8-10 reps @ 2111

Station 2 – Reverse Snow Angels x 12 reps @ 3030

Station 3 – Hollow Hold x 45-60 seconds