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.