FRIDAY, 7/13/2020

CrossFit Odyssey – CrossFit

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Meeting ID: 621 002 4813

Warm-up

CORE: 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 #11 (No Measure)

3 sets of:

Ab Wheel Rollouts or Slideouts x 10/15/20 reps

Single Leg hip Bridge on Chairs (each leg) x 10/15/20 reps

Doggie Lateral Leg Lifts (each leg) x 10/15/20 reps

Hand Plank In & Outs w/ sliders x 10/15/20 reps

Supine Hamstring Curl w/sliders x 10/15/20 reps

Adductor Leg Lift (each leg) x 10/15/20 reps

Do not rest between sets

Warm-up (No Measure)

Two Sets:

5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)

5 Strokes at your projected pace for “Christine”. Focus on calm breathing.

Quick Release

Deadlifts x 3

Box Jumps x 3

*Practice speedy transitions throughout

Rest 30-60 seconds

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
FITNESS:

Three rounds for time:

500 Meter Row

21 Kettlebell Swings

12 Burpees

Compare SCORE results to July 16, 2020.

Rest until relatively recovered, and then…

Strength/Skill

Three sets of:

Posted Single-Leg Deadlifts x 8-10 reps each @ 3011

Rest 60 seconds

Barbell Glute Bridges x 6-8 reps @ 20X1

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds

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