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
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
Strength/Skill
Two sets, not for time, of:
60 second Goblet Squat Hold
5 Farmers Hold Dumbbell Lunges each leg
5 Broad Jumps for Max Distance
THEN:
Every minute, on the minute, for 4 minutes:
Minute 1 – Nose-to-Wall Handstand Hold x 30 seconds
Minute 2 – V-Ups x 15 reps
THEN:
Every 30 seconds, for 4 minutes (4 sets) of complex:
Interval 1 – 20 Seconds Flutter Kicks
Interval 2 – 20 sec oblique holds (on side legs stacked, head on shoulder, other arm with biceps on ear, lift torso off ground and hold)
THEN:
Four sets of:
Seated DB Good Mornings x 8-10 reps @ 3011
Rest 60 seconds
Metcon
Metcon (2 Rounds for reps)
AMRAP x 2
Complete as many rounds and reps as possible in 10 minutes:
10 Burpee Box Jump/Step-Overs
15 kb/db Deadlifts
20 sit ups
25 jumping lunges
Rest 5 minutes, and when the running clock reaches 15:00…
Complete as many rounds and reps as possible in 10 minutes:
10 Box Jump/Step-Overs (no burpee!)
15 KB/DB Deadlifts
20 straight leg crunches
50 DU or 100 singles
Note rounds and reps for both sets separately.