MONDAY, 7/6/2020

CrossFit Odyssey – CrossFit

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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 #2 (No Measure)

Core #2

Two sets, for time, of:

Hand Plank Shoulder Tap x 50 reps

Push-Up x 10 reps

Elbow Plank x 30 seconds

Push-Up x 10 reps

Hand Plank Shoulder Tap x 50 reps

Rest 60 seconds

Weightlifting

Back Squat (2X5, 1X3, 2X2, 3X1)

PERFORMANCE:

Every 2 minutes, for 16 minutes (8 sets):

Back Squat

*Set 1 – 5 reps @ 70-74% of 1-RM

*Set 2 – 5 reps @ 75-79%

*Set 3 – 3 reps @ 80-84%

*Set 4 – 2 reps @ 85-89%

*Set 5 – 2 reps @ 90-94%

*Sets 6-8 – 1 rep @ 95+%

FITNESS:

Three sets of:

Back Squat x 6-8 reps @ 32X1

Rest 60 seconds

Medicine Ball Hamsting Curls x 15-20 reps @ 2111

Rest 60 seconds

Hollow Body Roll to Superman x 6 rolls each way

Rest 60 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders

20 Wall Ball Shots (20/14 lbs)

10 Toes to Bar

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