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 #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