TUESDAY, 1/12/2021

CrossFit Odyssey – CrossFit

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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

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