FRIDAY, 6/5/2020

CrossFit Odyssey – CrossFit

Warm-up

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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)

CORE #1 – Two sets of:

Hollow Body Bounce x 80 reps

Straight Body Ceiling-reaching Crunches x 20 reps

Tuck Rock to Tuck Sit x 20 reps

Hollow Body Side-to-side Rocks x 20 reps

Hand Plank Arch/Hollow x 20 reps

Limbo Twist x 20 reps

Two Sets:

Bear Crawl x 20 steps forward + 20 steps backward

Dead Bugs x 20 reps

Lateral Lunges or Cossack Squats x 20 reps

Scapular Push-Ups x 10 + Plank Toe Touches x 20

Russian Baby Makers x 10

Rest 60 seconds

Strength/Skill

Back Squat ( 1X5, 1X5, 1X3, 1X2, 1X2, 2X6-8)

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

Followed by…

Every 3 minutes, for 6 minutes (2 sets):

Back Squat x 6-8 reps @ 80%

FITNESS:

Three sets of:

Bulgarian Split Squats x 8-10 reps each leg @ 3011

Rest 45 seconds after each leg

Bent-Over Supinated-Grip Barbell Row x 8 reps @ 2111

Rest 45 seconds

Nose-to-Wall Handstand Hold x 45-60 seconds

Rest 45 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

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

3 Strict-Handstand Push-Ups

6 Strict Pull-Ups

12 Alternating Pistols (single-leg squats)

FITNESS:

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

3 Strict-Handstand Push-Ups or L-Seated Dumbbell Presses

6 Strict Pull-Ups

12 Alternating Cossack Squats with Goblet Hold

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