SUNDAY, 11/15/2020

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

Warm-up (No Measure)

“Two rounds of:

400 Meter Run/500 Meter Row

10 Barbell Muscle Snatch

10 Barbell Overhead Squats

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

Weightlifting

Snatch (3 x (1+1), 3 x 2, 3 x 1, 2 x 2)

Every 2 minutes, for 6 minutes (3 sets):

Mid-Thigh Snatch + Snatch @ 65-75%

Every 2 minutes, for 6 minutes (3 sets):

Snatch x 2 reps @ 75-85%

Every 2 minutes, for 6 minutes (3 sets):

Snatch x 1 rep @ 85-90%

Every 2 minutes, for 4 minutes (2 sets):

Snatch Pulls x 2 reps @ 90-100%

Metcon

Metcon (No Measure)

Every 5 minutes, for 15 minutes (3 sets):

75/50 Double Unders OR 2X SINGLES

5/3 4/2 3/1 Rope Climbs or 20/15 15/10 10/5 Strict Pull-Ups

75/50/25-Foot Handstand Walk

20/15 Toes-to-Bar

Scaling options are listed after the slashes (but 5/3 is male/female)

Handstand Walk Scaling Options:

1 Wall Climb + 10 Wall Facing Handstand Marching for every 25′

10 Handstand Marching on Box for every 25

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