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

Warm-up (No Measure)

PERFORMANCE and FITNESS:

Banded Scarecrow

Over-Under Drill

Kettlebell Movement Primer – Four sets (2 with each side) of:

Single-Arm Press (or Push Press) x 3 reps

Waiter Hold Alternating Reverse Lunges x 6 reps

Rest as needed

Power Clean (1 x 1)

PERFORMANCE:

Every 2 minutes, for 20 minutes (10 sets):

Power Clean x 1 rep

Build over the course of the 10 sets to today’s heavy.

FITNESS:

Three sets of:

Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111

Rest 45 seconds

100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm

Rest 45 seconds

Bulgarian Goat Bag Swings x 10 reps @ 3011

Rest 45 seconds

Prone Plank Hold x 60 seconds

Rest 45 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 12 minutes of:

6 Power Cleans (135/95 lbs)

12 Front-Racked Alternating Reverse Lunges (135/95 lbs)

12 Bar-Facing Burpees
FITNESS:

Complete as many rounds and reps as possible in 12 minutes of:

12 Dumbbell Power Cleans

12 Alternating Reverse Lunges with Dumbbells

12 Burpees

GETTING BACK FROM COVID-19

Core #5 – 3 sets of:

10 Seated Piked double leg lifts

5 tuck up to V-up complex

5 side plank hip circles each way

10 superman open and close

3 x 3 Hi hang clean to squat

4 x 4 hang clean to squat

5 x 5 clean to squat

*use very light weight all the way across emphasis on form and technique not weight

50 cal on bike or rower

CARDIO WOD

Five sets, increasing intensity each set, of:

50 Meter Run OR 10 Mountain Climbers

5 Burpees

5 Jumping Squats

Rest 30 seconds between sets

Rest 3 minutes

Five rounds for time of:

20 Jumping Lunges

15 Straight Leg Sit-Ups

100 Meter Run OR 30 Mountain Climbers