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 #4 (No Measure)
1:00 on each exercise
– Flutter Kicks
– Wall Walks
– Tap Crunches
– Floor Thrusters with Push-Up
– Rolling V-Up
Warm-up (No Measure)
.
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed
Weightlifting
Deadlift (1X8, 1X6, 1X4, 1X2, 4X1)
Every 2 minutes, for 24 minutes (8 sets):
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%
Rest as needed
Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
FITNESS:
Every 2 minutes, for 24 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps
Station 3 – Bottom’s Up Kettlebell Carry x 25 meters each arm
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts (225/155 lbs)
12 Box Jump-Overs (24″/20″)
FITNESS:
Complete as many rounds and reps as possible in 8 minutes of:
10 Calories of Assault Bike (or Rowing)
20 Russian Kettlebell Swings