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 #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