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 #11 (No Measure)
3 sets of:
Ab Wheel Rollouts or Slideouts x 10/15/20 reps
Single Leg hip Bridge on Chairs (each leg) x 10/15/20 reps
Doggie Lateral Leg Lifts (each leg) x 10/15/20 reps
Hand Plank In & Outs w/ sliders x 10/15/20 reps
Supine Hamstring Curl w/sliders x 10/15/20 reps
Adductor Leg Lift (each leg) x 10/15/20 reps
Do not rest between sets
Warm-up (No Measure)
PERFORMANCE
Banded Lat Stretch x 30-60 seconds per side
Banded Sampson Stretch x 30-60 seconds per side
Lateral Banded Walks x 30 seconds each direction
Scapular Pull-Ups x 10-15 reps
Followed by…
Three Sets:
1 Cluster* + 2-3 Front Squats (use light to medium weight barbell or dumbbells)
Weightlifting
Front Squat (1X3, 1X2, 3X1, 1X3)
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 3 reps @ 90%
FITNESS:
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 3 reps @ 31X1
Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.
Metcon
Charley Horse (Time)
For time:
50/35 Calories of Assault Bike
(or 75/50 Calories of Rowing on Concept 2)
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24″/20″)
Barbell should start from the ground.
FITNESS:
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
30 Kettlebell Front Squats
30 Burpees
*Compare results to February 11, 2020.