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 #1 (No Measure)
Two sets of:
Hollow Body Bounce x 60 reps
Straight Body Ceiling-reaching Crunches x 10 reps
Tuck Rock to Tuck Sit x 10 reps
Hollow Body Side-to-side Rocks x 10 reps
Hand Plank Arch/Hollow x 10 reps
Limbo Twist x 10 reps
Warm-up (No Measure)
“Air Fran”
Using a PVC pipe only, perform:
21 Thrusters
21 “Kipping Pull-Ups”
15 Thrusters
15 “Kipping Pull-Ups”
9 Thrusters
9 “Kipping Pull-Ups”
*You won’t actually do pull-ups for this. Instead, mimic the motion of the pull-ups with your arms, using the PVC as the “bar” while keeping your feet firmly planted on the floor. So your arms and the bar will move but the rest of your body will not. The purpose is to elevate your heart rate for the main workout so go as fast as possible and see if you can beat the world record Fran time of 1:53!
Metcon
Metcon (4 Rounds for time)
PERFORMANCE:
Every 10 minutes, for 40 minutes (4 sets) for times:
40/30 Calories of Assault Bike
800 Meter Run
50 Double-Unders
Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly.