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 #2 (No Measure)
Core #2
Two sets, for time, of:
Hand Plank Shoulder Tap x 50 reps
Push-Up x 10 reps
Elbow Plank x 30 seconds
Push-Up x 10 reps
Hand Plank Shoulder Tap x 50 reps
Rest 60 seconds
Warm-up (No Measure)
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Rest 30 seconds
Hold in Ring Support x 20-30 seconds
Rest as needed
Weightlifting
Hang Clean (10x (1+1+1))
PERFORMANCE:
Every 2 minutes, for 20 minutes (10 sets):
1 Clean Lift-Off + Hang Clean + Clean
Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean.
FITNESS:
Four sets of:
Dumbbell Death March x 16-20 reps @ 3011
Rest 60 seconds
Goblet Squat x 8 reps @ 3211
Rest 60 seconds
Metcon
Metcon (Time)
PERFORMANCE:
PERFORMENCE Option 1
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Power Clean
Ring Muscle-Up
OR…
PERFORMANCE Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
Compare results with May 7, 2020
Metcon (AMRAP – Rounds and Reps)
FITNESS:
Complete as many rounds and reps as possible in 8 minutes of:
10 Stationary Dips
10 Push-Ups
20 Kettlebell Swings