CrossFit Odyssey – CrossFit
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https://us02web.zoom.us/j/6210024813
Meeting ID: 621 002 4813
Warm-up
CORE: 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 #7 (No Measure)
3 sets of:
Inch Worm Reach and Hold (3 seconds) x 5/10 reps
Side Crunches x 10/20 reps
Tuck Rocks x 20/40 reps
Side Plank (right and left) Forward/Backward Hips x 10/20 reps
Seated Straddled Leg Lift Hold x 5/10 seconds
Rest if necessary
Warm-up (No Measure)
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Press in Receiving
*Every new line means take a short break before moving to the next movements
Weightlifting
Snatch (3×2, 3x (1+1+1), 3 x (1+1))
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps @ 55-65% of 1-RM Snatch
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Pull + Power Snatch + Overhead Squat @ 70-75%
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Lift-Off + 1 Snatch from Below the Knee @ 75+%
(After the first snatch lift-off, perform a second lift-off and pause for 1-2 full seconds just below the knee, and snatch from there.)
FITNESS:
Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Station 2 – Tall Box Jumps x 5 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-30 seconds to complete your 5 reps if done properly)
Station 3 – Strict Knees to Elbows x 8 reps @ 2110
Station 4 – Banded Overhead Triceps Extensions x 20-25 reps @ 10X0
Metcon
Grettel (Time)
10 Rounds For Time:
3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar
To learn more about Grettel click here
FITNESS:
For time:
500 Meter Row
50 Alternating Dumbbell Snatches