THURSDAY, 10/15/2020

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 #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)

PERFORMANCE:

Burgener Warm-Up

Kettlebell Complex Warm-Up x 1 set each side

Single-Leg DL x 5

Single-Arm Swing x 5

Single-Arm Snatch x 5

Single-Arm Overhead Alternating Reverse Lunges x 5Barbell Complex Warm-Up

Weightlifting

Power Clean (10 X 2)

Every 90 seconds, for 15 minutes (10 sets):

Power Clean x 2 reps

Build over the 10 sets to today’s heavy double.

FITNESS:

Three sets of:

Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111

Rest 45 seconds

100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm

Rest 45 seconds

Bulgarian Goat Bag Swings x 10 reps @ 3011

Rest 45 seconds

Prone Plank Hold x 60 seconds

Rest 45 seconds

Metcon

Metcon (No Measure)

PERFORMANCE:

Every minute, on the minute, for 15 minutes (5 sets) of:

Minute 1 – 40 Double-Unders

Minute 2 – 20 Push-Ups

Minute 3 – 10 Toes to Bar

FITNESS:

Every minute, on the minute, for 15 minutes (5 sets) of:

Minute 1 – 12/8 Calories of Assault Bike

Minute 2 – 20 Push-Ups

Minute 3 – 40 seconds of Hollow Hold

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