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THURSDAY, 8/13/2020

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 #7 (No Measure)

3 sets of:

Inch Worm Reach and Hold (3 seconds) x 5/10 reps

Side Crunches x 10/20 reps

Tuck Rocks x 20/40 reps

Side Plank (right and left) Forward/Backward Hips x 10/20 reps

Seated Straddled Leg Lift Hold x 5/10 seconds

Rest if necessary

Weightlifting

Deadlift (10 x 3)

PERFORMANCE:

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

Deadlift x 3 reps @ 80% of 1-RM

*Remember that the deadlift is an internal torque (IT) movement! A double-overhand grip is highly recommended and will allow you to find the proper muscle activation (plus save you from problems down the road).

FITNESS:

Four sets of:

Romanian Deadlift x 6-8 reps @ 30X1

Rest 45 seconds

Russian Step-Ups x 10 reps each leg

Rest 45 seconds

Stationary or Ring Dips x 10-15 reps @ 2011

Rest 45 seconds

*Remember that the Romanian Deadlift is an internal torque (IT) movement! A double-overhand grip is highly recommended and will allow you to find the proper muscle activation (plus save you from problems down the road)..

Metcon

Metcon (Time)

For time:

800 Meter Run

80 Alternating Reverse Lunges with KB/DB Farmer’s Carry (24/16 kg)

800 Meter Run

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