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 #13 (No Measure)
2 sets of:
Hand Plank Arm Scratchers x 10 reps
Elbow Plank Oblique Crunches x 10 reps
Hollow Body Flutter Kicks x 30seconds
Tuck Rocks (fast) x 30 reps
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 (6X2)
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 @ 75% of 1-RM Split Jerk
*Sets 4-6 = 2 reps @ 80% of 1-RM Split Jerk
FITNESS:
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Landmine Press (right) x 8 reps @ 2111
Station 2 – Landmine Press (left) x 8 reps @ 2111
Station 3 – Single-Arm Dumbbell Row (Left) x 8-10 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 8-10 reps @ 2111
10 Hanging Knee Raises or V-Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Burpees to Target 6″ Above Standing Reach
10 Toes to Bar
FITNESS:
Complete as many rounds and reps as possible in 8 minutes of:
20 Jumping Lunges (or Alternating Reverse Lunges)
10 Burpees
10 Hanging Knee Raises or V-Ups