FRIDAY, 8/7/2020

CrossFit Odyssey – CrossFit

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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 #2 (No Measure)

Core #2

Two sets, for time, of:

Hand Plank Shoulder Tap x 50 reps

Push-Up x 10 reps

Elbow Plank x 30 seconds

Push-Up x 10 reps

Hand Plank Shoulder Tap x 50 reps

Rest 60 seconds

Warm-up (No Measure)

PERFORMANCE:

Every Minute on the Minute for 6 minutes (2 sets):

Even Minutes – Press from Jerk Receiving Position x 5 reps

(Focus on a strong midline in your finish position)

Odd Minutes – Clean Grip Overhead Squat x 5 reps

Followed by…

Every Minute on the Minute for 3 minutes (3 sets):

Front Squat + Jerk

(Build in weight to prepare for Part B)

FITNESS:

Every Minute on the Minute for 4 minutes (2 sets):

Even Minutes – 3 Kettlebell Press + 3 Windmills (Right Arm)

Odd Minutes – 3 Kettlebell Press + 3 Windmills (Left Arm)

Followed by…

Every Minute on the Minute for 5 minutes (5 sets):

5 Kettlebell Swings + 3 Burpees

Weightlifting

Clean and Jerk (10 X 1+1)

Every 2 minutes, for 20 minutes (10 sets):

Clean & Jerk x 1 rep

Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.

FITNESS:

Every 90 seconds, for 18 minutes (3 sets) of:

Station 1 – Romanian Deadlift x 8-10 reps @ 40X1

Station 2 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)

Station 3 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)

Station 4 – Strict Toes to Bar or Hanging Leg Raises x 8-10 reps @ 2121

Metcon

2008 CrossFit Games FINALE (Time)

For time:

30 Squat Clean to Overhead (155/105 lbs)
FITNESS:

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:

Kettlebell Swings

Goblet Squats

Push-Ups

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