THURSDAY, 10/1/2020

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

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