CrossFit Odyssey – CrossFit
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https://us02web.zoom.us/j/81571212894?pwd=c3VkVzh1MTM1K2pBdUw2eTVINUNaUT09
Meeting ID: 815 7121 2894
Password: 888159
Warm-up
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
Core #4 (No Measure)
3 sets of:
L-Sit Lifts on Box x 10/15/20 reps
Hand Plank Cross Knee-To-Elbow x 10 reps
Straight Body Crunch x 10/15/20 reps
Straddle Lifts on Box x 10/15/20 reps
Hand Plank Cross Knee-To-Elbow x 10 reps
Straight Body Crunch x 10/15/20 reps
Rest as needed
https://www.youtube.com/watch?v=2TNtOSzpcYA
Strength/Skill
PERFORMANCE:
Five sets of:
Barbell Z-Press x 5 reps
Rest 75 seconds
Weighted Strict Pull-Up x 5 reps
Rest 75 seconds
Build over the course of the five sets to today’s heavy 5-RM for both movements.
FITNESS:
Three sets of:
Barbell Z-Press x 8 reps @ 2011
Rest 45 seconds
Weighted Strict Pull-Up x 8 reps @ 1111
Rest 45 seconds
Reverse Dumbbell Flies x 10-12 reps
Rest 45 seconds
Ab-Wheel Rollout x 8-10 reps @ 3011
Rest 45 seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
10 Alternating Dumbbell Snatches (55/35 lbs)
10 Chest-to-Bar Pull-Ups
FITNESS:
Complete as many rounds and reps as possible in 10 minutes of:
20 Lateral Jumps Over Parallette
10 Alternating Dumbbell Snatches
5 Strict Pull-Ups