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:
Incline Dumbbell Y, T, W x 5 reps
Banded Lat Pull-Downs x 15 reps
Rest as needed
Gymnastic Skill Warm-Up
10-15 Half Pull-Ups
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Full Support Hold on Rings x 20 seconds
Interval 2 – Catch Position Hold on Rings x 10 seconds
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Ring-Rows x 10-12 reps
Interval 2 – Kipping Half Pull-Up x 5-6 reps
OR
Baby Butterfly Pull-Ups x 5-6 reps
Metcon
Warm-up (No Measure)
Take 10 minutes to build up to your opening weight for your squat clean & jerks
Metcon (4 Rounds for reps)
Against a 3-minute running clock:
50 Double-Unders
10 Chest-to-Bar Pull-Ups OR 15 Chin-Over-the-Bar Pull-Ups
Max Reps of Squat Clean & Jerk
Rest 2 minutes and repeat for a total of FOUR sets – 20 minutes total.
*Set 1: 135/95 lbs
*Set 2: 115/75 lbs
*Set 3: 95/65 lbs
*Set 4: 75/55 lbs
Scaling Options for Pull-Up Variation (choose one of the following):
Band Assisted
Jumping Pull-Ups
Scaling Options for Double-Unders:
Single-Unders
Reduce the reps by half OR give yourself 45 seconds to get as many double-unders as possible