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:
Floor Slides x 8-10 reps (wall slide on the floor!)
Deep Squat Progressions x 5 reps
Kettlebell Windmill x 5 reps per side
Barbell Warm-Up
With an empty barbell, complete:
Two sets of:
3 Front Squats
3 Strict Presses
3 Push Presses
3 Push Jerks
3 Split Jerks
Focus on hitting each position with purpose and sound technique.
Weightlifting
Clean and Jerk (12 X (1+1))
Every minute, on the minute, for 6 minutes:
Clean & Jerk
Loads per minute by %: 50, 55, 60, 65, 70, 75
and then every 2 minutes, for 12 minutes:
Clean & Jerk
Loads: 80, 80-85, 85, 85-90, 90, 90+
Metcon
Metcon (Weight)
Every 30 seconds, for 6 minutes (12 sets):
5 Ground to Overhead
65-95/35-65 lbs.
Select a load you can maintain for touch and go reps. Focus on your breathing and keeping your heart rate as low as possible throughout these barbell cycling sets.