Read more about our response to Covid-19 HERE

THURSDAY, 8/20/2020

CrossFit Odyssey – CrossFit

Join Zoom Meeting
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 #13 (No Measure)

2 sets of:

Hand Plank Arm Scratchers x 10 reps

Elbow Plank Oblique Crunches x 10 reps

Hollow Body Flutter Kicks x 30seconds

Tuck Rocks (fast) x 30 reps

Warm-up (No Measure)

Every 90 seconds, for 4:30 (3 sets):

Press in Clean (Sots Press) x 5 reps

Build over the course of the 3 sets

Followed by…

Every 90 seconds, for 4:30 (3 sets):

Tall Jerk x 3 reps

Build over the course of the 3 sets.

*This is a warm-up / positional exercise, the focus is not on heavy weight.
FITNESS:

Waiter Carry + Suitcase Carry x 200 meters (switch hand positions every 50 meters)

Followed by…

20 Turkish Get-Ups (nasal breathing only)

(partition reps as needed)

Weightlifting

Split Jerk (3X5, 3X2, 3X1)

PERFORMANCE:

Every 90 seconds, for 4:30 (3 sets):

Push Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

Every 2 minutes, for 12 minutes (6 sets):

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

*Sets 1-3 = 2 reps @ 80% of 1-RM Split Jerk

*Sets 4-6 = 1 rep @ 85% of 1-RM Split Jerk

*The pause is a time to check your weight distribution! Make sure you are spread equally from front to back with even distribution over your hips. Chest up!

FITNESS:

Every 2 minutes, for 24 minutes (3 sets of each):

Station 1 – Dumbbell Bench Press x 12-15 reps @ 2111

Station 2 – Single-Arm Kettlebell Row x 8 reps each @ 21X0

Station 3 – Stationary Dips x 10-15 reps @ 1111

Station 4 – Side Plank x 45 seconds each side

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 9 minutes of:

6 Strict Handstand Push-Ups

9 Shoulder to Overhead (135/95 lbs)

12 Toes to Bar

FITNESS:

Complete as many rounds and reps as possible in 9 minutes of:

6 Strict Handstand Push-Ups OR Seated Dumbbell Presses (heavy)

12 Dumbbell Push Press

18 V-Ups

POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.