FRIDAY, 8/14/2020

CrossFit Odyssey – CrossFit

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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).

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