MONDAY, 11/23/2020

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

Kari Pearce #5 (No Measure)

Level 1

:20on/ :10off

Hollow Rocks

Arch Rocks

Rest 1:00 then

6 MIN AMRAP

6 Burpees

12 Reverse Crunches with a Twist (6 each)

18 Alternating Tuck Up (9 each)

Level 2

:30 of each back and forth

Hollow Rocks

Arch Rocks

Rest 1:00 then

6 MIN AMRAP

6 Burpees

12 Reverse Crunches with a Twist (6 each)

18 Walking V-Ups (9 each)

Warm-up (No Measure)

2 Sets (with empty bar):

5 Deadlift, 5 Bent-Over Rows, 5 Strict Press

5 Hang Power Clean, 5 Front Squat

5 Split Jerk, 10 Alternating Reverse Lunges w/ Bar Overhead (or front rack if OH is an issue)

5 Good Mornings, 5 Jumping Squats

*Every new line means take a short break before moving to the next movements

Weightlifting

Deadlift (5 X 3)

In 12 minutes build to:

Deadlift – 2 reps @ 85% of 1-RM Deadlift

Every 2 minutes, for 10 minutes (5 sets):

Speed Deadlift x 3 reps @ 70%

FITNESS:

Every 2 minutes, for 24 minutes (3 sets):

Station 1 – Barbell Hip Thrusts x 8-10 reps @ 21X1

Station 2 – Kettlebell Sumo Stiff-Legged Deadlifts x 30 reps @ 1010

Station 3 – Farmer’s Carry x 100 Meters

Station 4 – Prone Plank x 60 seconds

Metcon

Metcon (Time)

For time:

50/35 Calories of Assault Bike

50 Burpee Box Jump-Overs (24″/20″)

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