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 #14 (No Measure)
3 sets of:
Side Hand/Elbow Plank Hip Taps x 10 reps
Elbow Plank Arch/Hollow x 10 reps
Skydivers x 10 reps
Hollow Body Crunches x 10 reps
Bent-over Reverse Crunches x 10 reps
Warm-up (No Measure)
PERFORMANCE:
Do this Jerk Warm-Up with EMPTY barbell…
Three sets of:
Split Press from Behind the Neck x 5 reps
Rest 60 seconds
Three sets of:
Jerk Balance x 3 reps
Rest 60 seconds
Three sets of:
Split Jerk from Behind the Neck x 5 reps with a 3 seconds pause in the dip and a 3 second pause in the catch
Rest 60 seconds
FITNESS:
6 Turkish Get-Ups each side
(partition reps as needed)
Three Rounds (not for “time” but without resting):
Burpee Broad Jumps x 3 (for max distance)
Reverse Run (back to your starting position)
Weightlifting
Split Jerk (6×2)
Every 2 minutes, for 12 minutes (6 sets):
Behind The Neck Split Jerk
*Sets 1-3 = 2 reps @ 75% of 1-RM Split Jerk
*Sets 4-6 = 2 reps @ 80% of 1-RM Split Jerk
*This is Week 1/8 in this progression.
FITNESS:
Three sets of:
Dumbbell Bench Press x 8-10 reps @ 21X1
Rest 45 seconds
Bent-Over Dumbbell Reverse Flies x 12-15 reps
Rest 45 seconds
L-Sit Tuck to Extension x 6 reps @ 1212
Rest 45 seconds
Metcon
Metcon (No Measure)
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – 15/10 Calories of Assault Bike
Minute 2 – 20 Kettlebell Swings (32/24 kg)
Minute 3 – 15 Box Jump-Overs (24″/20″)
Minute 4 – 10 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
Minute 5 – Rest