TUESDAY, 12/15/2020

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

Kari Pearce #5 (No Measure)

Level 1

:20on/ :10off

Hollow Rocks

Arch Rocks

Rest 1:00 then

6 MIN AMRAP

6 Burpees

12 Reverse Crunches with a Twist (6 each)

18 Alternating Tuck Up (9 each)

Level 2

:30 of each back and forth

Hollow Rocks

Arch Rocks

Rest 1:00 then

6 MIN AMRAP

6 Burpees

12 Reverse Crunches with a Twist (6 each)

18 Walking V-Ups (9 each)

Warm-up (No Measure)

With empty bar:

10 Front Rack Alternating Reverse Lunges, 5 Strict Press

3 Power Cleans, 3 Jerk Grip Overhead Squats

3 Front Squats, Press In Split Jerk Position

3 Squat Cleans, 3 Split Jerks

*Every new line means take a short break before moving to the next movements.

Weightlifting

Split Jerk (3X2, 4X1)

PERFORMANCE:

Every 2 minutes, for 12 minutes (6 sets):

Split Jerk with a 2 second pause in the dip & 2 second pause in receiving

*Sets 1-3 = 2 reps @ 80% of 1-RM Split Jerk

*Sets 4-6 = 1 rep @ 85% of 1-RM Split Jerk

*This is week 5/8 in this cycle.

FITNESS

Every 90 seconds, for 18 minutes (4 sets) of:

Station 1 – 60 Seconds of Ring Support Holds (accumulate 30 seconds at the top, and 30 seconds at the bottom)

Movement 2 – 60 Seconds of L-Sit Hold (or L-Sit Variant)

Movement 3 – 60 seconds of Handstand Hold (freestanding, nose to wall, or back to wall)

Metcon

Metcon (8 Rounds for reps)

Two sets for max reps of:

90 seconds of Assault Bike for Calories

Rest 30 seconds

90 seconds of Strict Handstand Push-Ups or L-Seated Dumbbell Presses

Rest 30 seconds

90 seconds of Rowing for Calories

Rest 30 seconds

90 seconds of Ring Dips or Stationary Dips

Rest 30 seconds

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