THURSDAY, 9/10/2020

CrossFit Odyssey – CrossFit

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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 #3 (No Measure)

Three sets of:

Hand Plank Shoulder Circles x 10 reps (clockwise)

Hand Plank Shoulder Circles x 10 reps (counterclockwise)

Hand Plank Knee-to-elbow x 15/30/45 seconds (right leg)

Hand Plank Knee-to-elbow x 15/30/45 seconds (left leg)

Reverse Snow Angle x 15/20/30 reps

Stretch Body Hold x 15/30/45 seconds

Warm-up (No Measure)

PERFORMANCE:

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

Press in Clean (Sots Press) x 5 reps

Build over the course of the 3 sets

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:

10 Half-Kneeling Kettlebell Windmills

(partition reps as needed)

20 Turkish Get-Ups (nasal breathing only)

(partition reps as needed)

Weightlifting

Split Jerk (3X5, 6X1)

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

Behind the Neck Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

Followed by…

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

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

*Sets 1-2 = 1 rep @ 82.5% of 1-RM Split Jerk

*Sets 3-4 = 1 rep @ 87.5% of 1-RM Split Jerk

*Sets 5-6 = 1 rep @ 92.5% of 1-RM Split Jerk

FITNESS:

Three sets of:

Barbell Z-Press x 8 reps @ 2011

Rest 45 seconds

Weighted Strict Pull-Up x 8 reps @ 1111

Rest 45 seconds

Reverse Dumbbell Flies x 10-12 reps

Rest 45 seconds

Ab-Wheel Rollout x 8-10 reps @ 3011

Rest 45 seconds

Metcon

Metcon (Time)

For time:

100 Double-Unders

30 Strict Handstand Push-Ups

40 Dumbbell Push Presses (50/35 lb DBs)

50 Dumbbell Push-Ups (hands on DB handles)

100 Double-Unders

FITNESS:

For time:

30/20 Calories of Assault Bike

20 L-seated DB Presses

30 Dumbbell Push-Ups

40 Dumbbell Push Presses

30/20 Calories of Assault Bike

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