THURSDAY, 1/14/2021

CrossFit Odyssey – CrossFit

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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

Core #8 (No Measure)

2 sets of:

Standing Side Leg Lifts on Wall x 15/30/45 reps

Supine Piked Crunches x 10/20/30 reps

Hollow Body Lean on Wall x 15/30/45 seconds

Wall Slides x 10/20/30 reps

Support Hold or Swings on Chairs x 15/30/45 seconds

Warm-up (No Measure)

.

Pronated Grip Hang from Bar x As Many Seconds as Possible

Followed by…

Two Sets:

Dragon Flags x 5

Table Turners x 10

Shuttle Runs x 4 cones (1st set forward/backward; 2nd set lateral shuffles)

Followed by…

Supinated Grip Hang from Bar x As Many Seconds as Possible

Weightlifting

Shoulder Press (5X4)

Every 2 minutes, for 10 minutes (5 sets) of:

Strict Overhead Press x 4 reps

*Sets 1-3: 75% of 1-RM

*Sets 4-5: 80-85% of 1-RM

FITNESS:

Three sets of:

Arnold Press x 10 reps @ 2121

Rest 30 seconds

Reverse Hyper ISO Hold x 45-60 seconds

(prone, legs hanging off the bench, squeeze glutes, extend legs and hold position)

Rest 30 seconds

Squeeze Chest Press x 10 reps @ 3030

Rest 30 seconds

Straight Leg Raises x 10 reps @ 3030

(supine, holding bench with leg straight and butt just off the bench, raise until hips elevate off the bench)

Rest 30 seconds

Metcon

Benjamin Push-Up (Time)

For time:

100 Push-Ups @ 10X1*

(you must pause for 1-second at the top of each push-up)

*Every time you break a set of push-ups, perform 15 Russian Kettlebell Swings (32/24 kg)

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