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 sets of:

Perform 30 seconds each of the following movements…

*Station 1 – Banded Fire Hydrant x 5 reps + Iso Hold remainder of time (right side)

*Station 2 – Banded Fire Hydrant x 5 reps + Iso Hold remainder of time (left side)

*Station 3 – Banded Clam Shells x 5 reps + Iso Hold remainder of time (right side)

*Station 4 – Banded Clam Shells x 5 reps + Iso Hold remainder of time (left side)

*Station 3 – Banded Squats

*Station 4 – Deep Squat Progressions (slow and controlled)

Move through this with as little rest between movements as possible. It should take between 8-10 minutes in total.”

Weightlifting

Back Squat (1×10, 1×8, 1×6, 2×4)

Back Squat

Set 1 – 10 reps @ 60% of 1-RM Back Squat

Set 2 – 8 reps @ 65% of 1-RM Back Squat

Set 3 – 6 reps @ 70% of 1-RM Back Squat

Set 4 – 4 reps @ 75% of 1-RM Back Squat

Set 5 – 4 reps @ 80% of 1-RM Back Squat

Rest 2 minutes

Metcon

Metcon (No Measure)

Every minute, on the minute, for 18 minutes (6 sets):

Minute 1: 14-16/8-10 Calories of Assault Bike

Minute 2: 12 Barbell Overhead Squats (20/15kg)

Minute 3: 30 Seconds Double-Unders

Goal for minute 1 & 2 is to be finished in 50 seconds or less

Scaling Options

Front Squats instead if mobility prevents you from doing OHS

Single-Unders if you don’t have Double-Unders

Today is all about building volume with your overhead squats. The weight is light (empty barbell) so here are the points of focus for that station:

-Strong overhead position

-Hit your depth

-Quick squeeze at the top, then immediately pull back down

Practice that quick ‘flash of the hips’ at the top of the rep, then immediately pull back down into your next rep

Then you get to add some double-under volume but make sure you have 30 seconds of rest before you hit that bike hard. Please adjust the calories if needed but you should be hitting that bike around 85-90% effort!