FRIDAY, 1/22/21

CrossFit Odyssey – CrossFit

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Meeting ID: 621 002 4813

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

Kari Pearce ABs #1 (No Measure)

:40 on / :20 off

– Mountain Climbers

– Hollow Hold

– Plank Walk Ups

– Superman’s

– Windshield Wipers

Warm-up (No Measure)

.

Three Sets:

Single Arm Hang from Bar x 10-15 seconds per side

Alternating Plank to Pike Toe Taps x 20 reps

Russian Baby Makers x 10

100 meter run (or shuttle run)

Rest as needed

.

Strength/Skill

PERFORMANCE:

Five sets of:

Barbell Hip Thrusts x 5 reps @ 20X1

(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)

Rest 60 seconds

Band-Resisted Face Pulls x 15 reps @ 21X1

Rest 60 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-Unders OR 10 Calories of Assault Bike

10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (55/35 lbs)

(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

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