FRIDAY, 7/17/2020

CrossFit Odyssey – CrossFit

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 #12 (No Measure)

3 sets of:

Breakdancers with Push-Up x 60 seconds

Hand Plank Arch/Hollow x 10/15/20 reps

Hollow Roll to Tuck-Up or V-Up x 10/20/30 reps

Reverse Snow Angle x 20/30/40 reps

Rest 2 minutes

Warm-up (No Measure)

Wall Slides x 5 @ 3131

CrossOver Symmetry Y’s, T’s & W’s x 5 per position

Pec Activation x 60-90 seconds

2 sets:

Station 1 – Parallette Shoot-Throughs x 3-5 reps

Station 2 – Glute Bridges x 10 @ 20X2

Station 3 – Paloff Side Steps x 4-5 each side

Strength/Skill

Three sets of:

1-1-2 Dumbbell Bench Press x 8-10 reps

Banded Overhead Triceps Extension x 30 reps

Rest 60-90 seconds

Landmine Row x 6 reps each arm @ 21X0

Rest 60-90 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 15 minutes of:

5 Strict Pull-Ups

10 Burpees

15 Push Presses (115/75 lbs) (scale to DB Push Press)

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