THURSDAY, 6/4/2020

CrossFit Odyssey – CrossFit

Warm-up

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Password: 888159

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

Warm-up (No Measure)

CORE #14 – 3 sets of:

Side Hand/Elbow Plank Hip Taps x 10 reps

Elbow Plank Arch/Hollow x 10 reps

Skydivers x 10 reps

Hollow Body Crunches x 10 reps

Bent-over Reverse Crunches x 10 reps

PERFORMANCE:

Press in Split Jerk Position x 3-5 reps

Recover to Standing w/ Barbell Overhead (front foot moves first!)

Alternating Reverse Lunges (barbell overhead) x 6

Rest as needed

FITNESS:

Static Hang x 30-60 seconds

Dead Bugs x 10 @ 1515

Scapular Pull-Up + Hanging Knee Raise x 5 reps

Handstand Practice (freestanding or against a wall) x 5 minutes

Strength/Skill

Split Jerk (2 X 10)

Every 2 minutes, for 20 minutes (10 sets):

Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving x 2 reps

*Sets 1-2 = @ 65% of your 1-RM Split Jerk

*Sets 3-4 = @ 70%

*Sets 5-6 = @ 75%

*Sets 7-10 = @ 80%

FITNESS:

Every minute, on the minute, for 16 minutes (4 sets) of:

Station 1 – Landmine Press x 6-8 reps @ 2111 (Left Arm)

Station 2 – Landmine Press x 6-8 reps @ 2111 (Right Arm)

Station 3 – Bent-Over Barbell Row x 6-8 reps @ 2111

Station 4 – L-Sit x 30-40 seconds

(accumulate time with 10s on, 5-10s off)

Metcon

Metcon (Time)

For time:

800 Meter Run

60 Alternating Dumbbell Snatches (50/35 lbs)

800 Meter Run

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