THURSDAY, 3/12/2020

CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Overhead Movement Prep

PERFORMANCE:

Every 2 minutes, for 4 minutes (2 sets) of:

Jerk Balance x 3 reps

Every 2 minutes, for 4 minutes (2 sets) of:

Tall Jerks x 3 reps

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want

FITNESS:

Two sets of:

Single-Arm Ring Row x 5 reps each arm @ 2111

(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)

Rest 15 seconds

Reverse-Grip Push-Ups x 10 reps @ 2111

Rest 15 seconds

Band Pull-Throughs x 10 reps @ 2011

(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)

Rest 15 seconds

30 Second Supinated-Grip Hang from Pull-Up Bar

Rest 15 seconds

Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111

Rest 15 seconds

Weightlifting

Split Jerk (12X1)

PERFORMANCE:

Every 90 seconds, for 18 minutes (12 sets):

Split Jerk x 1 rep

*Sets 1-2 = 1 rep @ 65-70%

*Sets 3-4 = 1 rep @ 70-75%

*Sets 5-6 = 1 rep @ 75-80%

*Sets 7-8 = 1 rep @ 80-85%

*Sets 9-10 = 1 rep @ 85-90%

*Sets 11-12 = 1 rep @ 90-95%

FITNESS:

Every minute, on the minute, for 20 minutes (5 sets) of:

Minute 1 – Barbell Z-Press x 6-8 reps @ 2111

Minute 2 – Banded Overhead Triceps Extensions x 20 reps @ 1010

Minute 3 – Single-Arm Dumbbell Row (Left) x 6-8 reps @ 2111

Minute 4 – Single-Arm Dumbbell Row (Right) x 6-8 reps @ 2111

Metcon

Metcon (AMRAP – Reps)

PERFORMANCE:

Three sets for max reps of:

60 seconds of Strict Pull-Ups

Rest 30 seconds

60 seconds of Dumbbell Bench Press (50/35 lbs)

Rest 30 seconds

60 seconds of Double-Unders

Rest 60 seconds

FITNESS:

Three sets for max reps of:

60 seconds of Strict Pull-Ups

Rest 30 seconds

60 seconds of Dumbbell Bench Press

Rest 30 seconds

60 seconds of Rowing

Rest 60 seconds

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