FRIDAY, 10/23/2020

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 #13 (No Measure)

2 sets of:

Hand Plank Arm Scratchers x 10 reps

Elbow Plank Oblique Crunches x 10 reps

Hollow Body Flutter Kicks x 30seconds

Tuck Rocks (fast) x 30 reps

Warm-up (No Measure)

.

Two Sets:

Kettlebell Halos x 6 (3 each direction, nice and slow)

Alternating Single-Arm Kettlebell Snatches x 6

Two Sets:

Right Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6

Left Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6

Two Sets:

Right Arm Kettlebell Windmills x 5 + Waiter Carry x 20 yards + Front Rack Carry x 20 yards

Left Arm Kettlebell Windmills x 5 + Waiter Carry x 20 yards + Front Rack Carry x 20 yards

Weightlifting

Clean (8 X 1.1)

Every 2 minutes, for 16 minutes (8 sets) of:

Clean x 1.1

(rest 5-10 seconds between singles)

Build over the course of eight sets to today’s heavy double.

FITNESS:

Three sets of:

Deadlift x 6-8 reps @ 20X1

Rest 60 seconds

Ab-Wheel or Barbell Rollouts x 8-10 reps @ 3020

Rest 60 seconds

Pallof Side Step x 5 reps each side

Rest 60 seconds

Metcon

Metcon (Time)

Complete rounds of 21, 15 and 9 reps for time of:

Power Cleans (135/95 lbs)

Chest-to-Bar Pull-Ups

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