CrossFit Odyssey – CrossFit
Warm-up
6am Join Zoom Meeting
https://zoom.us/j/696976051?pwd=d3BhZzJKV1BXRldWZ1RKL3FOWStSZz09
Meeting ID: 696 976 051
Password: 415256
7am Join Zoom Meeting
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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
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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:
60 second Jump Rope
60 second Prone Plank Hold from Elbows
30 seconds of Alternating Arm Dumbbell Thrusters
30 second Wall Sit Hold
30 Seconds of Frog Pumps
Rest 30 seconds
Strength/Skill
Every minute, on the minute, for 15 minutes (5 sets) of:
Station 1: 200 m Run
Station 2: 5-8 Dumbbell Thrusters each arm
Station 3: 60 seconds of Max Reps Dumbbell Burpee Deadlift
Metcon
Metcon (Time)
Three rounds for time of:
200 m Run
10 Dumbbell Thrusters (5 each arm)
10 Dumbbell Burpee Deadlifts
Accessory Work
Every 90 seconds, for 12 minutes (2 sets) of:
Station 1: 45 seconds of DB Good Mornings
Station 2: 30 seconds of Single-Arm Dumbbell Row (each arm) @ 2111
Station 3: 45-60 seconds of Reverse Snow Angels (slow and controlled)
Station 4: 45-60 seconds of Weighted Prone Plank Hold