CrossFit Odyssey – CrossFit

Warm-up

Join Zoom Meeting

https://us02web.zoom.us/j/6210024813

Meeting ID: 621 002 4813

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 Angle x 15/20/30 reps

Stretch Body Hold x 15/30/45 seconds

Warm-up (No Measure)

PERFORMANCE:

Barbell Complex

Fitness:

Kettlebell Complex Warm-Up x 1 set each side

Single-Leg DL x 5

Single-Arm Swing x 5

Single-Arm Snatch x 5

Single-Arm Overhead Alternating Reverse Lunges x 5

Metcon

Metcon (4 Rounds for time)

Every 8 minutes, for 32 minutes (4 sets) for times of:

400 Meter Run

16 Burpee Box Jump-Overs (24″/20″)

8 Power Cleans OR 20 Kettlebell Swings

400 Meter Run

Choose a load on the power cleans that can be completed in the first set in 35-45 seconds. If the power cleans start taking more than 75 seconds, reduce load. If your first or second set takes more than 6:15, customize your run or reps to stay right around 6 minutes per set. Post your times for each of the four sets, then add up all the times to post your total working time.