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)
400 Meter Run (nasal breathing only)
Banded Perfect Stretch x 60 seconds per side
Banded Lat Stretch x 60 seconds per side
400 Meter Run (nasal breathing only)
Over/Under Barbell x 6-8 reps each direction
Scap Ring Pull-Ups x 5 reps
Large Ring Swings x 5-7 rep
Barbell Warm-Up (use an empty barbell and focus on positioning)
5 Clean Pulls
5 Muscle Cleans
5 Front Squats
5 Sotts Presses
5 Hang Clean + Power Jerk
5 Clean & Split Jerk
Weightlifting
Clean and Jerk (4x (3+1))
Four sets of:
3-Position Clean + 1 Jerk @ 75-80%
(high hang, mid-thigh, below the knee)
Rest as needed
Metcon
Metcon (3 Rounds for time)
Three sets for times of:
15/10 Calorie Assault Bike
4 Chest-to-Bar Pull-Ups
15/10 Calorie Row
10 Burpee Over the Erg
20 Thrusters (65/45lb.)
6 Pull-Ups
Rest 3 minutes between sets
Scaling Options for Chest-to-Bar or Pull-Ups (choose one of the following):
Band Assisted Chest-to-Bar/Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar/Chin-over-the-Bar Pull-Ups