MONDAY, 8/3/2020

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

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)

PERFORMANCE:

Banded Lat Stretch x 30-60 seconds per side

Banded Sampson Stretch x 30-60 seconds per side

Lateral Banded Walks x 30 seconds each direction

Scapular Pull-Ups x 10-15 reps

Three Sets:

1 Cluster* + 2-3 Thrusters

*Squat Clean straight into Thruster – this is to practice going straight into your first rep each set of the thrusters.

Rest as needed

30 seconds Assault Bike

3 Pull-Ups (or Burpees if you are saving your pull-ups)

20 seconds Assault Bike

3 Pull-Ups

10 seconds Assault Bike

3 Pull-Ups

FITNESS:

Banded Romanian Deadlifts x 15 reps

Lateral Banded Walks x 30 seconds each direction

Scapular Pull-Ups x 10-15 reps

Followed by…

Three Sets:

Kettlebell Swings (or Kettlebell Snatches) x 10-15

Burpees x 3

Rest 30 seconds

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Compare your results to February 03, 2020.

Rest until relatively recovered, and then…

FITNESS:

For time:

Row 1000 Meters

Compare your results to January 27, 2020.

Weightlifting

Bulgharian Split Squat (2X [(8 @ 3010 + 12) + 8])

Two sets of:

Bulgarian Split Squats x 8 reps @ 3010

immediately followed by…

Dynamic Bulgarian Split Squats x 12 reps @ 10X0

Rest 60 seconds, the perform the same on the other leg; then rest 60 seconds before moving on to the rollouts

Ab Wheel Rollouts x 8 reps @ 2111

Rest 60 seconds

For the Split Squats…you’ll perform the first 8 reps holding kettlebells or dumbbells in a farmer’s carry position, then after the 8th repetition you’ll drop the weights and perform 12 more reps unloaded, trying to jump as high as possible each rep. PULL yourself down with your hamstrings then squeeze to the top with your glutes.

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