FRIDAY, 10/9/2020

CrossFit Odyssey – CrossFit

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Meeting ID: 621 002 4813

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 #5 (No Measure)

3 sets of:

Seated Piked Double Leg Lifts x 10/15/20 reps

Tuck-Up to V-Up Complex x 5/10/15 reps

Side Hand Plank w/ Hip Circles x 5/10/15 reps

Superman Open/Close x 10/15/20

Warm-up (No Measure)

Two sets of:

60 Seconds Row

30 Seconds Reach Thrus

30 Seconds Pass Thrus in a Squat

60 Seconds Rowing

30 Seconds Banded Good Mornings

30 Seconds Banded Glute Bridges

60 Seconds Russian Kettlebell Swings (light)

Metcon

Metcon (Time)

For time:

50/40 Calories of Rowing on Concept 2

40 Deadlifts (225/155 lbs) OR 80 Kettlebell Swings

50/40 Calories of Rowing on Concept 2

Strength/Skill

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 45 seconds

Band Pull-Aparts x 25 reps @ 1010

Rest 45 seconds

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