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 #13 (No Measure)
2 sets of:
Hand Plank Arm Scratchers x 10 reps
Elbow Plank Oblique Crunches x 10 reps
Hollow Body Flutter Kicks x 30seconds
Tuck Rocks (fast) x 30 reps
Warm-up (No Measure)
With empty bar:
8 Back Squat, 8 Snatch Grip Deadlift, 8 Snatch Grip Press from Behind the Neck
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
*Every new line means take a short break before moving to the next movements. If snatch/OHS isn’t working for you, do this complex with cleans instead.
FITNESS:
With empty bar:
8 Back Squat, 8 Press from Behind the Neck, 8 Jumping Squats
8 Jefferson Deadlifts, 8 Bent-Over Barbell Rows
4 Front Squats, 4 Push Press
4 Thrusters
Weightlifting
Back Squat (2X3, 6X1)
Every 2:30, for 20 minutes (8 sets):
Back Squat
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 97%
*Sets 7-8 = 1 rep @ 101%+
The goal of today is to find a 1-RM.
FITNESS:
Four sets of:
Back Squat x 6 reps @ 32X1
Rest 60 seconds
Valslide Leg Curls x 8-10 reps @ 3011
Rest 60 seconds
Metcon
Metcon (3 Rounds for time)
Every 4 minutes, for 12 minutes (3 sets) for times of:
500 Meter Row
10 Hang Squat Cleans (135/95 lbs)
FITNESS:
Every 4 minutes, for 12 minutes (3 sets) for times of:
500 Meter Row
15 Front-Racked Kettlebell Squats or Goblet Squats