CrossFit Odyssey – CrossFit
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https://us02web.zoom.us/j/6210024813
Meeting ID: 621 002 4813
Warm-up
CORE: 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
Core #9 (No Measure)
3 sets of:
Tuck-Up x 10/15/20 reps
V-Up x 10/15/20 reps
Candlestick Raises x 10/15/20 reps
One Arm/One Leg Plank x 10/15/20 reps
Hand Plank Knee-To-Armpit x 10/15/20 reps
Low Push-Up Hold x max effort
Rest as needed
Warm-up (No Measure)
Three sets of:
Narrow-Stance Heels-Elevated Squats x 8-10 reps @ 4011
(feet hip width apart and toes forward; elevate heels 1-2 inches; use a barbell or hold dumbbells at sides and touch head of dumbbell to the ground outside the foot)
Rest 15 seconds
60 seconds Max Reps of Prone Lying Banded Leg Curls
Rest 30 seconds
20 second Assault Bike Sprint
Rest 2-3 minutes
Weightlifting
Back Squat (4X1, 3X3)
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Sets 1-4 = 1 rep @ 90% of 1-RM Back Squat
*Sets 5-7 = 3 reps @ 85%
FITNESS:
Three sets of:
Front-Foot Elevated Split Squats x 8-10 reps each @ 30X1
(place front foot on a platform approximately 2-4″ higher than back foot)
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 21X0
Rest 60 seconds
Metcon
Metcon (4 Rounds for calories)
Every 4 minutes, for 16 minutes (4 sets) for max calories of:
90 Seconds of Assault Bike
60 Double-Unders
Coaching Note: You don’t have to do the double-unders quickly, but you will need to do them in a fatigued state. Push hard on the 90 seconds to rack up as many calories as possible…then transition and get the double-unders done so that you can rest a bit before your next interval. Consider doing Fitness Part B instead if the double-unders are going to give you issues.
FITNESS:
Every 4 minutes, for 16 minutes (4 sets) for max calories of:
90 Seconds of Assault Bike
30 Air Squats
Coaching Note: Push hard on the 90 seconds to rack up as many calories as possible…then transition and get the air squats done so that you can rest a bit before your next interval.