SATURDAY, 12/26/2020

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 #9 (No Measure)

3 sets of:

Tuck-Up x 10/15/20 reps

V-Up x 10/15/20 reps

Candlestick Raises x 10/15/20 reps

One Arm/One Leg Plank x 10/15/20 reps

Hand Plank Knee-To-Armpit x 10/15/20 reps

Low Push-Up Hold x max effort

Rest as needed

Warm-up (No Measure)

.

10 Slow and Controlled Deep Squat Progressions

10 Slow and Controlled Kettlebell Ankle Pulse (per side)

and then …

Two sets of:

30 Seconds Banded Monster Walks (forward)

30 Seconds Banded Monster Walks (backward)

30 Seconds Lateral Banded Walk (right)

30 Seconds Lateral Banded Walk (left)

30 Seconds Band Resisted Walking Plank (right)

30 Seconds Band Resisted Walking Plank (left)

(Place a band on the rig close to the floor. Loop the band around your waist and assume a plank position. Walk as far away from the rig as possible while assuming a good plank position)

Metcon

Metcon (4 Rounds for time)

Every 8 minutes, for 32 minutes (4 sets) for times of:

400 Meter Run

12 Dumbbell Thrusters (50/35 lb DBs)

12 Dumbbell Alternating Reverse Lunges (50/35 lb DBs)

400 Meter Run

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