TUESDAY, 11/17/2020

CrossFit Odyssey – CrossFit

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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

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