WEDNESDAY, 4/15/2020

CrossFit Odyssey – CrossFit

Warm-up

YOUTUBE VIDEO:

https://youtu.be/N9hq0xmozNQ

6am Join Zoom Meeting

https://zoom.us/j/696976051?pwd=d3BhZzJKV1BXRldWZ1RKL3FOWStSZz09

Meeting ID: 696 976 051

Password: 415256

7am Join Zoom Meeting

https://zoom.us/j/826032637?pwd=clYyZ2Y5YUxZRWdpTEFvMnkvQWFGQT09

Meeting ID: 826 032 637

Password: 007545

12pm Join Zoom Meeting

https://zoom.us/j/551839735?pwd=MEJGWkN5K1lMZml3d2ZRQTJ2akJtQT09

Meeting ID: 551 839 735

Password: 620329

6pm Join Zoom Meeting

https://zoom.us/j/156921334?pwd=VHlIUENjckp3eE1wd3UrRGY0VHNhUT09

Meeting ID: 156 921 334

Password: 335011

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

Warm-up (No Measure)

Two sets of:

Hamstring 90/90 x 10-12 reps (https://www.youtube.com/watch?v=olrB9Wq4mGc)

Xiopang x 10-12 reps per side

Two sets of:

Bird Dogs x 10 reps

Single Leg Hip Bridge x 10 reps per leg

Scap Push-Ups x 5-8 reps

Strength/Skill

Every minute, on the minute, for 15 minutes (5 sets):

Minute 1 – Goblet Squat x 6 reps @ 32X1

Minute 2 – Med ball Leg Curls x 6 reps @ 3011

Minute 3 – Hollow Rock or Hold x 40 seconds

Metcon

Metcon (3 Rounds for time)

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

400 m run/500 Meter Row/2 minutes of burpees

30 Air Squats

This is a sprint… go hard and recover! The faster you finish, the more rest time you get.

Accessory Work

Every minute, on the minute, for 5 minutes:

Sit-Ups x 10 reps or another sit up!

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