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 #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