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 #5 (No Measure)

3 sets of:

Seated Piked Double Leg Lifts x 10/15/20 reps

Tuck-Up to V-Up Complex x 5/10/15 reps

Side Hand Plank w/ Hip Circles x 5/10/15 reps

Superman Open/Close x 10/15/20

Warm-up (No Measure)

PERFORMANCE:

Overhead Movement Prep

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 them to be before recovering.

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

Clean and Jerk (12 x (1+1))

PERFORMANCE:

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

Clean & Jerk x 1 rep

Start at 60% and build each set to today’s “heavy.

FITNESS:

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

Station 1 – Kettlebell Front Squats x 10 reps @ 3111

Station 2 – Single-Arm Dumbbell Row x 6-8 reps @ 2111 (left arm)

Station 3 – Single-Arm Dumbbell Row x 6-8 reps @ 2111 (right arm)

Station 4 – Tall Box Jumps x 10 reps

(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 55-60 seconds to complete your 10 reps if done properly)

Record the heaviest weight (or highest jump) at each station.

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 8 minutes of:

50 Air Squats

40 Kettlebell Snatches (24/16 kg – switch arms every 10 reps)

30 Push-Ups

FITNESS:

Complete as many rounds and reps as possible in 8 minutes of:

50 Air Squats

40 Dumbbell or Kettlebell Snatches (switch arms every 10 reps)

30 Push-Ups