CrossFit Odyssey – CrossFit

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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)

One set of:

Perform 30 seconds each of the following movements…

*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)

*Station 2 – Banded Lateral Monster Walk

*Station 3 – Banded Squats

*Station 4 – Side Plank Hold

*Station 5 – Russian Step-Ups

AT HOME OPTION:

*Station 1 – Single-Leg Glute Bridges

*Station 2 – Single-Leg Planks

*Station 3 – Donkey Kicks

*Station 4 – Side Plank Hold

*Station 5 – Russian Step-Ups

Weightlifting

Back Squat (1×5, 1×3, 1×1, 1×5, 1×3, 1×1)

Every 3 minutes, for 18 minutes (6 sets):

Back Squat

*Set 1 – 5 reps @ 75%

*Set 2 – 3 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 5 reps @ 78-80%

*Set 5 – 3 reps @ 83-85%

*Set 6 – 1 rep @ 88-90%

NO EQUIPMENT OPTION:

Three sets of:

Bulgarian Split Squats x 8-10 reps each leg @ 3011

Rest 30 seconds after each leg

SLOW Air Squats x 15-20 reps @ 2111

Rest 60 Seconds

Bench Dips x 10-12 reps @ 2111

Rest 60 seconds

Metcon

Metcon (3 Rounds for time)

Every 5 minutes, for 15 minutes (3 sets) for time:

40 Calories of Rowing

30 Wall Ball Shots (20/14 lbs)(sub DB Thrusters if at home and you have DBs)

NO EQUIPMENT OPTION:

Every 5 minutes, for 15 minutes (3 sets) for time:

30 Burpees

20 Box Jumps/Step-ups

Note times for each of the three sets, then sum them for a total working time. E.g., 2:58, 3:04, 3:02 = 9:04