FRIDAY, 8/21/2020

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 #14 (No Measure)

3 sets of:

Side Hand/Elbow Plank Hip Taps x 10 reps

Elbow Plank Arch/Hollow x 10 reps

Skydivers x 10 reps

Hollow Body Crunches x 10 reps

Bent-over Reverse Crunches x 10 reps

Warm-up (No Measure)

PERFORMANCE:

Two Sets:

Banded Good Mornings x 20 reps

Bird Dogs x 20 reps

Wall Climbs x 2-3

Followed by…

Three Rounds (not for “time” but without resting):

Burpee Broad Jumps x 3 (for max distance)

Reverse Run (back to your starting position)

Weightlifting

Deadlift (6X3)

Every 2 minutes, for 12 minutes (6 sets):

Deadlift x 3 reps @ 85% of 1-RM

FITNESS:

Every 90 seconds, for 18 minutes (4 sets):

Station 1 – Banded Lying Leg Curls x 20 reps @ 1010

Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010

Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

Metcon

Metcon (Time)

PERFORMANCE:

Five rounds for time of:

24 Kettlebell Swings (32/24 kg)

12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)

12 Box Jumps (24″/20″)

FITNESS:

Five rounds for time of:

18 Kettlebell Swings

12 Alternating Reverse Lunges with Kettlebell Goblet Hold

9/6 Calories of Assault Bike

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