SUNDAY, 1/10/2020

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 #4 (No Measure)

3 sets of:

L-Sit Lifts on Box x 10/15/20 reps

Hand Plank Cross Knee-To-Elbow x 10 reps

Straight Body Crunch x 10/15/20 reps

Straddle Lifts on Box x 10/15/20 reps

Hand Plank Cross Knee-To-Elbow x 10 reps

Straight Body Crunch x 10/15/20 reps

Rest as needed

Weightlifting

Split Jerk (15×1)

Every minute, on the minute, for 15 minutes:

Split Jerk x 1 rep @ 70-80%

Goal of this session is fine-tuning technique.

Back Squat (2×3, 1×2, 1×1, 2×3)

Back Squat

* Set 1 – 3 reps @ 70%

* Set 2 – 3 reps @ 75%

* Set 3 – 2 reps @ 80%

* Set 4 – 1 rep @ 85%

* Set 5 – 3 reps @ 80%

* Set 6 – 3 reps @ 80%

Rest 2-3 minutes between sets

For today’s session, work toward being as explosive as possible on the ascent out of the bottom of the squat.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many reps as possible in 8 minutes of:

3 Strict Handstand Push-Ups

3 Power Cleans

6 Strict Handstand Push-Ups

3 Power Cleans

9 Strict Handstand Push-Ups

3 Power Cleans

12 Strict Handstand Push-Ups

6 Power Cleans

15 Strict Handstand Push-Ups

6 Power Cleans

18 Strict Handstand Push-Ups

6 Power Cleans

21 Strict Handstand Push-Ups

9 Power Cleans

Etc., adding 3 reps to the Strict Handstand Push-Up each round, and 3 reps to the Power Clean every 3 rounds.

Weight suggestions: 185-125/125-85 … should be light enough to do 3 unbroken

HSPU scaling…risers to 5″/piked push-ups/box hspu/

this should be relatively fast…no grinding out reps!!!

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