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THURSDAY, 11/5/2020

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 #4 (No Measure)

3 sets of:

L-Sit Lifts on Box x 10/15/20 reps

Hand Plank Cross Knee-To-Elbow x 10 reps

Straight Body Crunch x 10/15/20 reps

Straddle Lifts on Box x 10/15/20 reps

Hand Plank Cross Knee-To-Elbow x 10 reps

Straight Body Crunch x 10/15/20 reps

Rest as needed

Weightlifting

Shoulder Press (5 x 3-5)

Every 3 minutes, for 15 minutes (5 sets):

Shoulder Press x 3-5 reps @ 20X1

If you achieve 5 successful reps, increase the load in the next set.

FITNESS:

Four sets of:

Dumbbell Shoulder Press x 8-10 reps @ 2010

Rest 45 seconds

Russian Step-Ups with Dumbbells x 8-10 reps each leg @ 20X0

Rest 45 seconds

Strict Toes to Bar x 6-10 reps @ 2110

Rest 45 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

6 Strict Handstand Push-Ups

9 Ring Dips

12 Toes to Bar

FITNESS:

Complete as many rounds and reps as possible in 12 minutes of:

6 Stationary Dips

9 Push-Ups

12 Jumping Lunges

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