MONDAY, 11/16/2020

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 #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

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