CrossFit Odyssey – CrossFit
Warm-up
Join Zoom Meeting
https://us02web.zoom.us/j/81571212894?pwd=c3VkVzh1MTM1K2pBdUw2eTVINUNaUT09
Meeting ID: 815 7121 2894
Password: 888159
Warm-up (No Measure)
Fitness: Two sets 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
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total
Strength/Skill
Back Squat (1 X 1)
PERFORMANCE:
Take 10 minutes to build to today’s heavy Back Squat
Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 4-5 reps @ 85% of today’s heavy
FITNESS:
Three sets of:
Goblet Squat x 6-8 reps @ 32X1
(if more load is needed, perform double kettlebell front-racked squat)
Rest 60 seconds
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Hollow Hold or Hollow Rock x 60 seconds
Rest 60 seconds
Metcon
Metcon (AMRAP – Reps)
Every minute, on the minute, for 4 minutes for max reps or calories:
Station 1 – 30 seconds of Assault Bike or Rowing
Station 2 – 30 seconds of Dumbbell or Kettlebell Front Squats
Station 3 – 30 seconds of Devil’s Press
Station 4 – Rest
When the running clock reaches 5:00, perform the following…
Every 3 minutes, for 15 minutes (5 sets) for times of:
-Number of calories completed during 30 second max effort
-Number of Dumbbell or Kettlebell Front Squats completed during 30 second max effort
-Number of Devil’s Press completed during 30 second max effort
GETTING BACK FROM COVID-19
1000 m Row
Core #3 -3 sets of:
10 Shoulder circles each direction
15 seconds plank knees to elbows each side
15 seconds reverse snow angels
15 seconds stretch body hold
4 sets of deadlifts:
5 @ 25%
5 @ 35%
5 @ 50%
5 @ 60%
Bench Press: 4 Sets of:
5 @ 35@
5 @ 50%
5 @ 60
5 @ 70%
Tabata bike or row
CARDIO WOD
Warm up and then (this is the same as fitness above!)
Every minute, on the minute, for 4 minutes (4 sets) for max reps:
Station 1 – 30 seconds of Mountain Climbers
Station 2 – 30 seconds of Jumping Squats
Station 3 – 30 seconds of Backpack Devil’s Press
Station 4 – Rest
When the running clock reaches 5:00, perform the following…
Every 3 minutes, for 15 minutes (5 sets) for times of:
-Number of Mountain Climbers completed during 30 second max effort
-Number of Jumping Squats completed during 30 second max effort
-Number of Backpack Devil’s Press completed during 30 second max effort