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