CrossFit Odyssey – CrossFit

Warm-up

Join Zoom Meeting

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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