WEDNESDAY, 1/27/2021

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

Kari Pearce #4 (No Measure)

1:00 on each exercise

– Flutter Kicks

– Wall Walks

– Tap Crunches

– Floor Thrusters with Push-Up

– Rolling V-Up

Warm-up (No Measure)

.

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

Shoulder Press (7X2)

Every 2 minutes, for 14 minutes (7 sets):

Strict Overhead Press x 2 reps

*Sets 1-3: 75% of 1-RM

*Sets 4-5: 80-85% of 1-RM

*Sets 6-7: 90-95% of 1-RM

FITNESS:

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

Station 1 – Arnold Press x 10 reps @ 2121

Station 2 – Banded Overhead Triceps Extension x 30 reps @ 1010

Station 3 – Zottman Curls x 10 reps @ 3030

Station 4 – Frog Pumps x 20-25 reps @ 1011

Metcon

Metcon (Time)

Three rounds for time of:

30/20 Calories of Assault Bike

50 Double-Unders OR 40 Lateral Parallette Jump-Overs

20 Toes to Bar OR 30 V-Ups

Time Cap = 20 Minutes

Our goal stimulus is to make this a tough, steady push. Ideal times should be somewhere between 12 and 16 minutes. Please adjust the calories or repetitions as needed to maintain a pace that keeps your heart rate elevated and your movement consistent for approximately that duration of time.

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