CrossFit Odyssey – CrossFit
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https://us02web.zoom.us/j/81571212894?pwd=c3VkVzh1MTM1K2pBdUw2eTVINUNaUT09
Meeting ID: 815 7121 2894
Password: 888159
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)
Core #12 – 3 sets of:
Breakdancers with Push-Up x 60 seconds
Hand Plank Arch/Hollow x 10/15/20 reps
Hollow Roll to Tuck-Up or V-Up x 10/20/30 reps
Reverse Snow Angle x 20/30/40 reps
Rest 2 minutes
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps (or Russian Twists)
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed
Strength/Skill
Speed Deadlift (6X3)
PERFORMANCE:
Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 70%
Reset the barbell every time on the floor…do not perform these touch and go.
FITNESS:
Every 90 seconds, for 15 minutes (5 sets):
Station 1 – Banded Good Mornings x 12-15 reps @ 30X1
Station 2 – Box Jumps x 6-8 reps @ 15X1
(jump as high as possible and land softly on the top of a box; step down and wait 4-5 seconds and repeat; the goal is to emphasize the speed and height of the jump, so take your time recovering and resetting between reps)
Metcon
Metcon (3 Rounds for time)
PERFORMANCE AND FITNESS:
Every 7 minutes, for 21 minutes (3 sets) for times:
20/15 Calories of Assault Bike
100-Foot Walking Lunges with Farmer’s Hold (24/16 kg)