THURSDAY, 1/7/2021

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 #1 (No Measure)

Two sets of:

Hollow Body Bounce x 60 reps

Straight Body Ceiling-reaching Crunches x 10 reps

Tuck Rock to Tuck Sit x 10 reps

Hollow Body Side-to-side Rocks x 10 reps

Hand Plank Arch/Hollow x 10 reps

Limbo Twist x 10 reps

Warm-up (No Measure)

Two sets of:

Russian Baby Makers x 10 reps

Cossack Squats x 10 alternating reps

Weightlifting

Front Squat (1×3, 1×2, 3×1)

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

Front Squat

*Set 1 – 3 reps @ 70%

*Set 2 – 2 reps @ 75%

*Set 3 – 1 rep @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 90%

FITNESS:

Three sets of:

Front-Racked Kettlebell Front Squats x 5 reps @ 5151

Rest 15 seconds

Front-Racked Kettlebell Front Squats x 20 reps @ 10X0

Rest 15 seconds

Single Kettlebell Goblet Squat x 20 reps @ 10X0

Rest 3 minutes

Metcon

Metcon (9 Rounds for reps)

Three sets for max calories of:

45 seconds of Assault Bike

Rest 75 seconds

45 seconds of Wall Ball Shots (20/14 lbs)

Rest 75 seconds

45 seconds of Rowing

Rest 75 seconds

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