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
Warm-up (No Measure)
Hold bottom of Air Squat for 1 Minute
Two Sets:
30 seconds Side Plank
30 seconds Side Plank
30 seconds Single-Arm Plank
30 seconds Single-Arm Plank
Rest 30 seconds
Hold bottom of Air Squat for 1 Minute
Snatch (15 X 1.1)
PERFORMANCE:
PERFORMANCE:
With empty bar:
8 Back Squat, 8 Snatch Grip Deadlift, 8 Snatch Grip Press from Behind the Neck
4 Muscle Snatch, 4 Overhead Squat
4 Hang Power Snatch, 4 Power Snatch
4 Squat Snatch
*Every new line means take a short break before moving to the next movements. If snatch/OHS isn’t working for you, do this complex with cleans instead.Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1.1 reps @ 80-90% of 1-RM Snatch
(pause 5-10 seconds between singles)
FITNESS:
Three sets of:
Turkish Get-Ups x 2-3 reps each arm
Rest 45 seconds
Waiter’s Carry x 30 seconds each arm
Rest 45 seconds
Supine Ring or Barbell Rows x 8-10 reps @ 2111
Rest 45 seconds
L-Sit Hold x 45-60 seconds (accumulate the time)
Metcon
Metcon (Time)
Five rounds for time of:
6 Overhead Squats*
12 Burpee Box Jump-Overs (24″/20″)
30 Double-Unders
*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 6 reps unbroken. If you have poor thoracic or overhead mobility, please do front squats instead.
FITNESS:
Five rounds for time of:
12/9 Calories of Assault Bike
12 Goblet Squats
12 Burpee Box Jump or Step-Overs