SUNDAY, 11/29/2020

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)

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.

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