FRIDAY, 7/31/2020

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 #10 (No Measure)

5 sets of:

Single Arm Hand Plank x 10/15/30 seconds (each hand)

Single Leg Elbow Plank x 10/15/30 seconds (each side)

Side Plank on Elbow x 10/15/30 seconds (each side)

Hollow Body Hold Option x 10/15/30 seconds

Stretch Body Crunches x 10/15/30 reps

Warm-up (No Measure)

Two sets, not for time, of:

5 Hawaiian Squats Per Side

10 Banded Shoulder Pass Thrus

10 Banded Overhead Squats – slow and controlled (pull band apart so there is tension)

Weightlifting

Front Squat (1X3,1X2,1X1,1X1,1X3)

PERFORMANCE:

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

Front Squat

*Set 1 – 3 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 1 rep @ 90%

*Set 5 – 3 reps @ 90%

FITNESS:

Three sets of:

Front-Racked Kettlebell Front Squat x 5 reps @ 6161

Rest 30 seconds

Strict Pull-Ups x Max Unbroken Reps

(use assistance to ensure you get at least 8-10 reps)

Rest 2 minutes

Metcon

Metcon (Time)

For time:

1000 Meter Row

30 Toes to Bar OR Hanging Leg Raises or V-Ups

20 Front Squats (155/105 lbs) OR 100 Air Squats

30 Toes to Bar OR Hanging Leg Raises or V-Ups

1000 Meter Row

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