CrossFit Odyssey – CrossFit

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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