WEDNESDAY, 1/6/2021

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 #5 (No Measure)

Level 1

:20on/ :10off

Hollow Rocks

Arch Rocks

Rest 1:00 then

6 MIN AMRAP

6 Burpees

12 Reverse Crunches with a Twist (6 each)

18 Alternating Tuck Up (9 each)

Level 2

:30 of each back and forth

Hollow Rocks

Arch Rocks

Rest 1:00 then

6 MIN AMRAP

6 Burpees

12 Reverse Crunches with a Twist (6 each)

18 Walking V-Ups (9 each)

Warm-up (No Measure)

.

Waiter Carry + Suitcase Carry x 100 meters (switch hand positions at 50 meters)

Three Sets:

Strict Press from Behind the Neck x 3

Push Press x 6

Overhead Hold Alternating Reverse Lunges x 6

Rest 30 seconds

Weightlifting

Shoulder Press (5X6)

Every 2 minutes, for 10 minutes:

Overhead Press x 6 reps

*Sets 1-3: 65% of 1-RM

*Sets 4-5: 70-75% of 1-RM

FITNESS:

Every minute, on the minute, for 16 minutes:

Minute 1 – Dumbbell Shoulder Press x 6-8 reps

Minute 2 – Band Pull-Aparts x 20 reps

Minute 3 – Russian Kettlebell Swings x 20 reps

Minute 4 – Prone Plank x 30-40 seconds

Metcon

Metcon (Time)

Five rounds for time of:

40 Double-Unders

10 Dumbbell Hang Cleans (50/35 lb DBs)

10 Dumbbell Push Presses (50/35 lb DBs)

FITNESS:

Five rounds for time of:

20 Lateral Jumps Over Barbell/Dumbbell

10 Dumbbell Hang Cleans

10 Dumbbell Push Presses

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