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
Core #9 (No Measure)
3 sets of:
Tuck-Up x 10/15/20 reps
V-Up x 10/15/20 reps
Candlestick Raises x 10/15/20 reps
One Arm/One Leg Plank x 10/15/20 reps
Hand Plank Knee-To-Armpit x 10/15/20 reps
Low Push-Up Hold x max effort
Rest as needed
Warm-up (No Measure)
PERFORMANCE:
Snatch Barbell Complex
FITNESS:
Two Sets:
Dragon Flags x 5
Table Turners x 10
Shuttle Runs x 4 cones (1st set forward/backward; 2nd set lateral shuffles)
Weightlifting
Hang Snatch (5 X (1+1), 4X2)
PERFORMANCE:
Every 2 minutes, for 10 minutes (5 sets):
(Hang Snatch + Snatch) x 2 reps
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch
Immediately followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 2 reps @ 85% of 1-RM Snatch
FITNESS:
Every minute, on the minute, for 15 minutes (3 sets):
Station 1 – Landmine Press x 8-10 reps @ 20X1 (Left)
Station 2 – Landmine Press x 8-10 reps @ 20X1 (Right)
Station 3 – Landmine Rows x 8-10 reps @ 20X1 (Left)
Station 4 – Landmine Rows x 8-10 reps @ 20X1 (Right)
Station 5 – L-Sit Hold x 30-40 seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 12 minutes of:
12 Power Snatches (95/65 lbs)
12 Push Presses (95/65 lbs)
12 Box Jumps (24″/20″ – jump up, step down)
FITNESS:
Complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell Hang Clean & Jerks (Right)
12 Dumbbell Hang Clean & Jerks (Left)
12 Dumbbell Box Step-Overs