CrossFit Odyssey – CrossFit
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https://us02web.zoom.us/j/6210024813
Meeting ID: 621 002 4813
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 #7 (No Measure)
3 sets of:
Inch Worm Reach and Hold (3 seconds) x 5/10 reps
Side Crunches x 10/20 reps
Tuck Rocks x 20/40 reps
Side Plank (right and left) Forward/Backward Hips x 10/20 reps
Seated Straddled Leg Lift Hold x 5/10 seconds
Rest if necessary
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Warm-up (No Measure)
PERFORMANCE:
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed
Weightlifting
Deadlift (8X3)
PERFORMANCE:
Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 3 reps @ 77.5% of 1-RM
FITNESS:
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1 – Dumbbell Death March x 12 reps @ 3011
Station 2 – Barbell Hip Thrusts x 12 reps @ 20X1
Station 3 – Side Plank Hold x 30 seconds each side
Metcon
Metcon (Time)
PERFORMANCE:
Five rounds for time of:
15/10 Calories of Assault Bike
10 Devil’s Presses (50/35 lb DBs)
FITNESS:
Five rounds for time of:
15/10 Calories of Assault Bike
5 Burpees
10 Single-Arm Dumbbell Snatches