CrossFit Odyssey – CrossFit
Join Zoom Meeting
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 #12 (No Measure)
3 sets of:
Breakdancers with Push-Up x 60 seconds
Hand Plank Arch/Hollow x 10/15/20 reps
Hollow Roll to Tuck-Up or V-Up x 10/20/30 reps
Reverse Snow Angle x 20/30/40 reps
Rest 2 minutes
Warm-up (No Measure)
Two sets of:
Russian Baby Makers x 10 reps
Cossack Squats x 10 alternating reps
Weightlifting
Tempo Front Squat (1×3, 2×2, 2×1)
Tempo Front Squat
Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM Front Squat
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
FITNESS:
Three sets of:
Front-Racked Barbell Split Squats x 4-5 reps each @ 4211
Rest 60 seconds
Rear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each @ 6011
Rest 60 seconds
For the split squats, allow the knee to drive forward of the toes, such that your hamstring is resting atop your calf…but keep your full foot on the ground. We’re working on mobility as well as quad strength. For the Romanian deadlifts, you’ll set-up just like a Bulgarian Split Squat, but keep only a slight bend in the knee and reach down to perform a Romanian deadlift.
Metcon
Nitrous (Time)
For time:
1000 Meter Row
50 Thrusters (95/65 lbs)
This is a new Invictus benchmark workout that will test your ability to push the pace and hold on all the way through the finish line. Nothing complex, just a pure test of effort and pain tolerance. Enjoy!
FITNESS:
For time:
1000 Meter Row
50 Dumbbell Thrusters
Compare your results to July 14, 2020.