CrossFit Odyssey – CrossFit

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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 #6 (No Measure)

3 sets of:

Alternating Single Leg V-Up x 10/20/30 reps

Straight Leg Bottom Balance x 30/45/60 seconds

Elbow Plank x 30/45/60 seconds

Elbow Jack x 10/20/30 reps

Rest 2 minutes

Warm-up (No Measure)

Every 90 seconds for 9 minutes (2 sets):

Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold

Station 2 – 30 seconds per side of Paloff Hold Squats

Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)

Weightlifting

Tempo Front Squat (5X3)

Tempo Front Squat
Every 3 minutes, for 15 minutes (5 sets) of:

3 reps @ 31X1

Build over the course of the 5 sets, reaching a heavy triple by the fourth set, and repeating that weight for the final set

FITNESS:

Every 90 seconds, for 18 minutes (3 sets each) of:

Station 1 – Left Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1 (place front foot on a platform approximately 2-4″ higher than back foot)

Station 2 – Right Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1

Station 3 – Ab Wheel or Barbell Roll-Outs x 8-10 reps @ 3010

Station 4 – Reverse Snow Angels x 15 reps @ 2020

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
FITNESS:

For time:

500 Meter Row

50 Wall Ball Shots

500 Meter Row

*Compare ALL results to June 05, 2019.