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 #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!!!