MONDAY, 6/1/2020

CrossFit Odyssey – CrossFit

Warm-up

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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

Warm-up (No Measure)

Core #11 – 3 sets of:

Ab Wheel Rollouts or Slideouts x 10/15/20 reps

Single Leg hip Bridge on Chairs (each leg) x 10/15/20 reps

Doggie Lateral Leg Lifts (each leg) x 10/15/20 reps

Hand Plank In & Outs w/ sliders x 10/15/20 reps

Supine Hamstring Curl w/sliders x 10/15/20 reps

Adductor Leg Lift (each leg) x 10/15/20 reps

Do not rest between sets

Strength/Skill

Snatch (1X1)

PERFORMANCE:

Take 15 minutes to build to approximately 80% of your 1-RM Snatch

FITNESS:

Two sets of:

Perform 30 seconds on each side of the following movements…

*Station 1 – Banded Palloff Hold

*Station 2 – Banded Lateral Monster Walk

*Station 3 – Single-Leg Glute Bridge Hold

*Station 4 – Side Plank Hold

*Station 5 – Dynamic Bulgarian Split Squat Jumps

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Metcon

Metcon (5 Rounds for time)

PERFORMANCE:

Every 5 minutes, for 25 minutes (5 sets) for max load:

500 Meter Row

5 Snatches

Your goal is to lift as much as possible over the course of the 25 snatch attempts. You can only take 5 attempts per set, so it’s important to make them count. You may increase or decrease loads as needed throughout the sets

FITNESS:

Every 5 minutes, for 25 minutes (5 sets) for times of:

500 Meter Row

25 Kettlebell Swings

Note weight of kettlebell used and time to complete each set.

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