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)
.
Three sets of:
400 Meter Run
250 Meter Ski Erg or Row
30 Seconds of Double-Unders/Practice
Rest 60 seconds
Split Jerk (3×3, 8×1)
Three sets of:
Tall Jerk x 3 reps
Rest as needed
*Keep this light so you can focus on mechanics and speed*
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 1 rep @ 85-90%
(pause for 1-2 seconds in the receiving position)
Back Squat (1×4, 1×3, 1×2, 1×1, 1xmax)
Back Squat
* Set 1 – 4 reps @ 70-75%
* Set 2 – 3 reps @ 75-80%
* Set 3 – 2 reps @ 80-85%
* Set 4 – 1 rep @ 85-90%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.
Please record max reps
Metcon
Metcon (AMRAP – Rounds and Reps)
18-54:
Complete as many rounds and reps as possible in 21 minutes of:
70/40 Calories of Ski-Erg or Row
50 Deadlifts (135/95 lbs)
30 Chest-to-Bar Pull-Ups
10 Shoulder to Overhead (135/95 lbs)
50-Foot Handstand Walk
55+:
Complete as many rounds and reps as possible in 21 minutes of:
80/50 Calories of Ski-Erg or Row
50 Deadlifts (115/75 lbs)
30 Chin-over-the-Bar Pull-Ups
10 Shoulder to Overhead (115/75 lbs)
25-Foot Handstand Walk