CrossFit Odyssey – CrossFit
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https://us02web.zoom.us/j/6210024813
Meeting ID: 621 002 4813
Mobility
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 #6 (No Measure)
3 sets of:
Alternating Single Leg V-Up x 10/20/30 reps
Straight Leg Bottom Balance x 30/45/60 seconds
Elbow Plank x 30/45/60 seconds
Elbow Jack x 10/20/30 reps
Rest 2 minutes
Warm-up (No Measure)
PERFORMANCE:
2 sets of:
Jerk Balance x 3 reps
2 sets of:
Tall Jerks x 3 reps
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.
FITNESS:
Waiter Carry + Suitcase Carry x 100 meters (switch hand positions at 50 meters)
6 Turkish Get-Ups each side
(partition reps as needed)
Weightlifting
Split Jerk (6X2)
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk
*Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk
*Sets 3-4 = 2 reps at 85% of 1-RM Split Jerk
*Sets 5-6 = 2 reps at 90% of 1-RM Split Jerk
FITNESS:
Three sets of:
Landmine Press x 8-10 reps @ 2111 (Left Arm)
Rest 30 seconds
Landmine Press x 8-10 reps @ 2111 (Right Arm)
Rest 30 seconds
Alternating Bent-Over Kettlebell Row x 10-12 reps @ 2111
Rest 60 seconds
Metcon
Metcon (Time)
PERFORMANCE:
For time:
30 Toes to Bar
30 Shoulder to Overhead (115/75 lbs)
30 Chest-to-Bar Pull-Ups
30 Shoulder to Overhead (115/75 lbs)
30 Toes to Bar
FITNESS:
For time:
40 V-Ups or Hanging Knee Raises
30 Dumbbell Push Presses
20 Strict Pull-Ups
30 Dumbbell Push Presses
40 V-Ups or Hanging Knee Raises