CrossFit Odyssey – CrossFit
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https://us02web.zoom.us/j/6210024813
Meeting ID: 621 002 4813
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 #8 (No Measure)
2 sets of:
Standing Side Leg Lifts on Wall x 15/30/45 reps
Supine Piked Crunches x 10/20/30 reps
Hollow Body Lean on Wall x 15/30/45 seconds
Wall Slides x 10/20/30 reps
Support Hold or Swings on Chairs x 15/30/45 seconds
Warm-up (No Measure)
Barbell Complex Warm-Up
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Weightlifting
Clean and Jerk (2×2, 8×1)
PERFORMANCE:
Every 2 minutes, for 20 minutes (10 sets) of:
Clean & Jerk
*Sets 1-2 – 2 reps @ 65-70%
*Sets 3-4 – 1 rep @ 75-80%
*Sets 5-6 – 1 rep @ 84-88%
*Sets 7-8 – 1 rep @ 92-96%
*Sets 9-10 – 1 rep @ 96+%
If you’re feeling good, aim for a new Clean & Jerk PR!
FITNESS:
Every minute, on the minute, for 20 minutes (4 sets) of:
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Band-Resisted Face Pulls x 20 reps @ 1010
Station 3 – Pec-Stick Alternating Reverse Lunges x 10 reps @ 2011
Station 4 – Superman Punches x 30-40 seconds
Station 5 – Prone Plank Hold x 30-40 seconds
Metcon
Metcon (3 Rounds for time)
Every 5 minutes, for 15 minutes (3 sets) for times:
400 Meter Run
10 Strict Handstand Push-Ups or L-Seated DB Presses
10 Ground to Overhead (135/95 lbs) OR 30 Single Kettlebell Sumo Deadlifts
Note times for each of the three sets, and sum your total working time. Goal is to be aggressive and have the lowest total working time.