CrossFit Odyssey – CrossFit
Join Zoom Meeting
https://us02web.zoom.us/j/87037343140?pwd=Ti9pU0tsTjJpSUdreHVCRkptVUN1UT09
Meeting ID: 870 3734 3140
Password: 784101
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 #12 (No Measure)
3 sets of:
Breakdancers with Push-Up x 60 seconds
Hand Plank Arch/Hollow x 10/15/20 reps
Hollow Roll to Tuck-Up or V-Up x 10/20/30 reps
Reverse Snow Angle x 20/30/40 reps
Rest 2 minutes
Warm-up (No Measure)
2 Rounds:
3 minutes of Assault Bike w/ Nasal Breathing Only
10 Lunges
2-3 Wall Climbs
With empty bar, dumbbells or kettlebells:
10 Strict Press + 10 Front Squats
Rest 15 seconds
5 Cleans (or Swings w/ KB) + 5 Push Press + 30-second Overhead Carry
Rest 15 seconds
5 Ground to Overhead + 5 Overhead Squat (can do single-arm OHS w/ KB or DB, if needed)
Weightlifting
Shoulder Press (1X5, 1X3, 4X2)
PERFORMANCE:
Every 2 minutes, for 12 minutes (6 sets):
Strict Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%
FITNESS:
Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 – L-Seated Dumbbell Press x 10 reps @ 20X1
Minute 2 – Dumbbell Push Press x 15 reps @ 10X1
Minute 3 – Hollow Hold or Rock x 35-45 seconds
Minute 4 – Band Pull-Aparts x 30-40 seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
3 Dumbbell Beast-Makers (55/35)
6 Strict Pull-Ups
9 Burpees
Dumbbell Beast-Makers = Push-Up, Row Left, Row Right, Deadlift, Hang Squat Clean to Overhead