CrossFit Odyssey – CrossFit

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Meeting ID: 621 002 4813

Warm-up

CORE: 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 #5 (No Measure)

3 sets of:

Seated Piked Double Leg Lifts x 10/15/20 reps

Tuck-Up to V-Up Complex x 5/10/15 reps

Side Hand Plank w/ Hip Circles x 5/10/15 reps

Superman Open/Close x 10/15/20

Metcon

Metcon (Weight)

PERFORMANCE;

Every 90 seconds, for 30 minutes (5 sets):

Station 1 – 25/18 Calories of Assault Bike

Station 2 – 15 Burpee Box Jump-Overs (24″/20″)

Station 3 – 200 Meter Run

Station 4 – 20 Single-Arm DB Overhead Walking Lunges (55/35 lbs – 10 steps each side)

*Focus on holding the weight up with your lat. If your overhead mobility doesn’t allow for you to hold weight overhead without overextension of the lumbar, please hoLD it in the front rack position instead.

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.

On the other hand, if the above prescription is too easy for your current level, please increase the number of repetitions/distances to ensure that your rounds match the desired levels of intensity noted above.

Accessory Work

OPTIONAL Booty Finisher

*Courtesy of Coach Hunter Britt & the Invictus 8-Week Strength Program

Three sets of:

Banded March x 3 minutes

Rest 10 seconds

Barbell Glute Bridges x 60 seconds (Light Weight)

immediately followed by….

Barbell Glute Bridge Hold x 20 seconds

Rest 1-2 minutes