THURSDAY, 11/19/2020

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

Kari Pearce ABs 2 (No Measure)

9 MINUTE AMRAP (As Many Reps As Possible)

– 10 Burpees

– 10 V-Ups

– 10 Plank Walkouts

– 10 Reach Thrus (each side)

– 10 Seated Leg Lifts

Warm-up (No Measure)

Two Sets:

Banded Good Mornings x 20 reps

Bird Dogs x 20 reps

Wall Climbs x 2-3

Weightlifting

Deadlift (5×3)

In 10 minutes build to:

Deadlift – 3 reps @ 75% of 1-RM Deadlift

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

Speed Deadlift x 3 reps @ 65%

FITNESS:

Every 90 seconds, for 18 minutes (3 sets) of:

Station 1 – 8 Left Leg Hip Thrusts @ 2011 + 30 second ISO Hold at Top

Station 2 – 8 Right Leg Hip Thrusts @ 2011 + 30 second ISO Hold at Top

Station 3 – 10 Ab-Wheel Rollouts @ 3021

Station 4 – 60 seconds of Front-Leaning Rest on Rings

Metcon

Metcon (2 Rounds for time)

Two sets for times of:

Row 750/600 Meters

20 Chest-to-Bar Pull-Ups OR 10 Strict Pull-Ups

40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kg KBs)

Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

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