CrossFit Odyssey – CrossFit
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https://us02web.zoom.us/j/6210024813
Meeting ID: 621 002 4813
Warm-up
RE: 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 #5 (No Measure)
3 sets of:
Seated Piked Double Leg Lifts x 10/15/20 reps
Tuck-Up to V-Up Complex x 5/10/15 reps
Side Hand Plank w/ Hip Circles x 5/10/15 reps
Superman Open/Close x 10/15/20
Warm-up (No Measure)
.
Two Sets w/ PVC or empty barbell:
5 Muscle Snatch,
5 Overhead Squat
4 Power Snatch,
4 Overhead Squat
3 Squat Snatch,
3 Snatch Balances
2 Squat Snatch,
2 Press in Receiving *
Every new line means take a short break before moving to the next movements.
Weightlifting
Snatch (3×2, 4×2, 5x (2+1))
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps @ 55-65% of 1-RM Snatch
Immediately followed by…
Every 2 minutes, for 8 minutes (4 sets):
Power Snatch x 2 reps @ 70-75% of 1-RM Snatch
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets):
2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM (Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)
FITNESS:
Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Banded Muscle Snatches x 12 reps @ 2111
Station 2 – Prone Lying Hamstring Curls x 12 reps @ 4010
(lay on a bench with lower legs hanging off, squeeze a med ball between your feet and curl)
Station 3 – Dumbbell Bench Press x 15 reps @ 2011
Station 4 – Bat Wing Holds x 6 reps @ 2118
(prone lying on the bench; pin your shoulders down and back for 8 seconds with DBs or BB for loading)
Metcon
Metcon (Time)
For time:
25 Bar-Facing Burpees
50 Ground to Overhead (75/55 lbs)
FITNESS:
For time:
50/35 Calories of Assault Bike
25 Parallette-Facing Burpees