FRIDAY, 10/16/2020

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 3 (No Measure)

Complete 3 rounds of each exercise before moving on to the next.

Level 1

:30 on/:15 off

– Rotating Planks

– Sit-Up Slides

– Crossbody Mountain Climbers

– Candlestick to Sit-Up

Level 2

:30 on/ :15 off

– Rotating Planks

– V-Sit Slides

– Crossbody Mountain Climbers

– Candlestick to Jump

Warm-up (No Measure)

.

Every minute, on the minute, for 8 minutes (2 sets each), complete:

Minute 1 – Bear Crawl x 45 seconds

Minute 2 – W-Holds x 5-7 @ 1313 tempo

Minute 3 – Russian Baby Makers x 10 reps

Minute 4 – Static Hang x 30-45 seconds

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):

Press in Clean (Sots Press) x 4 reps

Weightlifting

Front Squat (6 X 1+1)

Six sets of:

Pause Front Squat @ 24X1 + Front Squat

Rest 2 minutes

Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.

FITNESS:

Three sets of:

Single-Leg Hip Thrusts x 8-10 reps each @ 20X1

Rest 60 seconds

Tempo Front Squat x 3 reps @ 31X1

Rest 60 seconds

Med-Ball Pec Activation Walk x 60 seconds

Rest 60 seconds

Metcon

Metcon (Time)

For time:

50 Calories of Rowing

100 Wall Ball Shots (20/14 lbs)

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