CrossFit Odyssey – CrossFit

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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 #10 (No Measure)

5 sets of:

Single Arm Hand Plank x 10/15/30 seconds (each hand)

Single Leg Elbow Plank x 10/15/30 seconds (each side)

Side Plank on Elbow x 10/15/30 seconds (each side)

Hollow Body Hold Option x 10/15/30 seconds

Stretch Body Crunches x 10/15/30 reps

Warm-up (No Measure)

FITNESS:

Three sets (w/ empty barbell or PVC):

Overhead Squat x 5 reps (use a progressively narrower grip for every set)

Rest 15 seconds

Press from Behind the Neck x 5 (press from front if BTN is not possible)

Rest 15 seconds

Jumping Squats x 5 (barbell on back)

Rest 30-45 seconds

Weightlifting

Hang Snatch

PERFORMANCE:

Every 90 seconds, for 15 minutes (10 sets) of:

Hang Snatch + Overhead Squat

Build over the course of the 10 sets to today’s heavy.

FITNESS:

Three sets of:

Turkish Get-Ups x 2-3 reps each arm

Rest 45 seconds

Waiter’s Carry x 30 seconds each arm

Rest 45 seconds

Supine Ring or Barbell Rows x 8-10 reps @ 2111

Rest 45 seconds

L-Sit Hold x 45-60 seconds (accumulate the time)

Metcon

Metcon (Time)

PERFORMANCE:

Five rounds for time of:

6 Overhead Squats*

12 Toes to Bar

30 Double-Unders

*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 6 reps unbroken

FITNESS:

Five rounds for time of:

12/9 Calories of Assault Bike

12 Goblet Squats

24 V-Ups