CrossFit Odyssey – CrossFit
Join Zoom Meeting
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)
2 Sets (with empty bar):
5 Deadlift, 5 Bent-Over Rows, 5 Strict Press
5 Hang Power Clean, 5 Front Squat
5 Split Jerk, 10 Alternating Reverse Lunges w/ Bar Overhead (or front rack if OH is an issue)
5 Good Mornings, 5 Jumping Squats
*Every new line means take a short break before moving to the next movements
Weightlifting
Bench Press (3X10)
Three sets of:
Bench Press x 10 reps @ 60% of 1-RM
Rest 2 minutes
Clean and Jerk (6 X (1+1))
Every 2 minutes, for 12 minutes, complete:
Clean & Jerk x 1 rep
Build to a heavy clean & jerk for today.
Metcon
Metcon (Time)
For time:
15 Dumbbell Thrusters (50-35/35-20lb.)
15 Chest-to-Bar Pull-Ups/chin over/?
80 Double Unders/50 DU / or 160 singles
12 Dumbbell Thrusters (50-35/35-20lb.)
12 Chest-to-Bar Pull-Ups/chin over/?
80 Double Unders/50 DU / or 160 singles
9 Dumbbell Thrusters (50-35/35-20lb.)
9 Chest-to-Bar Pull-Ups/chin over/?
Time Cap: 8:00
A classic CrossFit workout that combines thrusters and pull-ups with a high skill movement in double-unders. Smooth is fast with this workout!
Each athlete will need to assess how to break up this workout but any athletes who are strong with chest-to-bar/chin-over-the-bar pull-ups you’re looking at going unbroken. Calm, smooth transitions but keep those movements unbroken. If you aren’t as strong in the pull-up realm then break the pull-ups as needed but keep the breaks short. UNBROKEN THRUSTERS FOR EVERYONE!
For those of you proficient with double-unders, view that movement as your ‘rest.’ Stay relaxed in the shoulders and try to calm your breathe during that movement.