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
Core # 3 (No Measure)
Three sets of:
Hand Plank Shoulder Circles x 10 reps (clockwise)
Hand Plank Shoulder Circles x 10 reps (counterclockwise)
Hand Plank Knee-to-elbow x 15/30/45 seconds (right leg)
Hand Plank Knee-to-elbow x 15/30/45 seconds (left leg)
Reverse Snow Angel x 15/20/30 reps
Stretch Body Hold x 15/30/45 seconds
https://www.youtube.com/watch?v=xiAGtshh0DM
Warm-up (No Measure)
Activation Warm-Up
(Vandyke Strength Protocol)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Two sets of:
Russian Baby Makers x 10 reps
Cossack Squats x 10 alternating reps
Strength/Skill
Every 2 minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0
Go heavy, the final steps should not be performed without struggle.
Metcon
Metcon (Time)
For time:
50 Calorie Row
50 Box Jump-Overs (24″/20″ – step down)
50 Kettlebell Swings (24/16 kg)
50 Box Step-Overs with Kettlebell (24/16 kg)
50 Calorie Row