CrossFit Odyssey – CrossFit
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https://us02web.zoom.us/j/6210024813
Meeting ID: 621 002 4813
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 #8 (No Measure)
2 sets of:
Standing Side Leg Lifts on Wall x 15/30/45 reps
Supine Piked Crunches x 10/20/30 reps
Hollow Body Lean on Wall x 15/30/45 seconds
Wall Slides x 10/20/30 reps
Support Hold or Swings on Chairs x 15/30/45 seconds
Warm-up (No Measure)
Two sets of:
Nose to Wall Handstand Hold x 30 seconds
Shoulder Circles x 10 reps
Ring-Rows x 10 reps
Weightlifting
Split Jerk (5X3, 5X2)
PERFORMANCE:
Every 90 seconds, for 4:30 (3 sets):
Behind the Neck Press in Split Jerk Position x 5 reps
*Focus on even weight distribution over your hips and between your front and back legs.
Build over the course of the 3 sets.
Every 2 minutes, for 10 minutes (5 sets):
Split Jerk
*Sets 1-3 = 2 reps @ 70% of 1-RM Split Jerk
*Sets 4-5 = 2 reps @ 75% of 1-RM Split Jerk
FITNESS:
Three sets of:
Half-Kneeling Landmine Press x 8-10 reps each @ 20X1
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Push-Ups
10 Strict Pull-Ups
FITNESS:
Complete as many rounds and reps as possible in 12 minutes of:
15/10 Calories of Rowing or Assault Bike
20 Push-Ups
10 Strict Pull-Ups
BOTH:
*For the push-ups, check yourself to make sure your shoulders are set and not shrugging by squeezing/rotating your elbows toward your lats. You should feel those muscles along your shoulder blades fire and help hold your shoulders into a set and non-shrugging position.
*For the pull-ups, if you don’t have that number of strict, DON’T USE A BAND! Instead, try this seated version. On the other side of the spectrum, if you find 10 strict pull-ups to be easy, perform them as either strict chest-to-bar reps -or- towel pull-ups (on the bar or rings).