THURSDAY 12/10/2020

CrossFit Odyssey – CrossFit

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https://us02web.zoom.us/j/6210024813
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 #1 (No Measure)

:40 on / :20 off

– Mountain Climbers

– Hollow Hold

– Plank Walk Ups

– Superman’s

– Windshield Wipers

Warm-up (No Measure)

.

Elephant March x 20 (slow and controlled)

*Set up your barbell with weights. This will be your hand-hold. Hinge at the hip and place your feet behind the bar far enough that your back is flat with your knees bent. You should look like a table. Extend one knee at a time WITHOUT raising your hips! As you are going through the 20 reps, focus on gripping the ground with your feet and feeling the internal rotation of the hip as you extend that side. Make sure to squeeze your quad at the top.

Followed by…

Static Hang x 60-90 seconds

Banded Good Mornings x 10 reps @ 2011 tempo

Static Hang x 60-90 seconds

Banded Good Mornings x 20 reps quickly

Weightlifting

Deadlift (5×2)

Take 12 minutes to build to…

Deadlift x 2 reps @ 90% of 1-RM

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

Speed Deadlift x 2 reps @ 80%

FITNESS:

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

Station 1 – 60 seconds of Kettlebell Sumo Stiff-Legged Deadlifts @ 1010

Station 2 – 60 seconds of Prone Banded Hamstring Curls @ 2010

Station 3 – 60 seconds of Supine Ring Rows @ 2111

Station 4 – 60 seconds of Ab-Wheel Roll-Outs @ 3011

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
FITNESS:

Five rounds for time of:

12 Dumbbell Deadlifts (touch one head of DB to ground)

9 Dumbbell Front Squats

6 Dumbbell Push Press

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