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 #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