CrossFit Odyssey – CrossFit

Warm-up

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https://us02web.zoom.us/j/6210024813

Meeting ID: 621 002 4813

Core #14 (No Measure)

3 sets of:

Side Hand/Elbow Plank Hip Taps x 10 reps

Elbow Plank Arch/Hollow x 10 reps

Skydivers x 10 reps

Hollow Body Crunches x 10 reps

Bent-over Reverse Crunches x 10 reps

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Strength/Skill

Every 90 seconds, for 24 minutes (4 sets):

Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg @ 2111

Station 2 – Prone lying banded leg curls for 20-25 reps @ 2111

Station 3 – Hollow Body Hold x 60 seconds

Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

For the pistols, focus on keeping a tight belly and pull yourself to your bottom position. Use a target or box if needed. You can stand on the box and lower yourself to the floor as another option. For the hollow body, experiment with squeezing your pecs and notice how it strengthens your hold.

Metcon (AMRAP – Reps)

For max reps:

4 Minutes of Dumbbell Burpee Box Step-Overs (55/35 lb DBs over 20″ box)

Rest 60 seconds, and then…

Metcon (Calories)

For max calories:

4 Minutes of Rowing

*If you did the 1000m row test on Monday, you have the option to do 4 minutes of unbroken plank holds instead. You can rotate between any plank position as you see fit but DO NOT REST! If you need a “break” then hold in a glute bridge until you are able to continue planking.