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WEDNESDAY, 4/22/2020

CrossFit Odyssey – CrossFit


6am Join Zoom Meeting

Meeting ID: 696 976 051

Password: 415256

7am Join Zoom Meeting

Meeting ID: 826 032 637

Password: 007545

12pm Join Zoom Meeting

Meeting ID: 551 839 735

Password: 620329

6pm Join Zoom Meeting

Meeting ID: 156 921 334

Password: 335011

Joints/Tens (No Measure)


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


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 (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

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