CrossFit Odyssey – CrossFit

Join Zoom Meeting
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

Warm-up (No Measure)

Two sets of:

30 seconds of Banded Palloff Hold (Left)

30 seconds of Banded Palloff Hold (Right)

30 seconds of Banded Lateral Monster Walk (Left)

30 seconds of Banded Lateral Monster Walk (Right)

30 seconds of Donkey Kicks

30 seconds of Jumping Lunges or Mountain Climbers

Two Sets with Each Arm:

Single-Arm Floor Press x 6 @ 3113 tempo

Single-Arm Extended Hip Bridges x 6

Turkish Get-Ups x 3

Front Rack Hold Alternating Reverse Lunges x 6

Weightlifting

Chesticles (1 X 1+1+…..)

Every minute, on the minute, until you can no longer complete a successful repetition:

Bench Press x 1 rep

Males: Start at 135 lbs and add 10 lbs for the first 9 minutes (up to 225 pounds), then increase by 5 lbs each minute until you cannot safely complete the single rep.

Females: Start at 65 lbs and add 5 lbs each minute until you cannot safely complete the single rep.

This workout is courtesy of Rob Orlando who works on Strongman Seminars. Enjoy that sweet chest pump!
FITNESS:

Every 90 seconds, for 18 minutes (3 sets) of:

Minute 1 – Tempo Push-Ups x 15 reps @ 1111

Minute 2 – 60-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)

(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry)

Minute 3 – 60-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)

Minute 4 – Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 211

Metcon

Desire (AMRAP – Reps)

5 Minute AMRAP

Burpee Box Jump Overs