TUESDAY, 6/2/2020

CrossFit Odyssey – CrossFit

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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)

Core #12 – 3 sets of:

Breakdancers with Push-Up x 60 seconds

Hand Plank Arch/Hollow x 10/15/20 reps

Hollow Roll to Tuck-Up or V-Up x 10/20/30 reps

Reverse Snow Angle x 20/30/40 reps

Rest 2 minutes

Three sets of:

Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115

Med Ball Rotating Slams (Right) x 10 Reps (or Russian Twists)

Rest as needed

Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115

Med Ball Rotating Slams (Left) x 10 Reps

Rest as needed

Strength/Skill

Speed Deadlift (6X3)

PERFORMANCE:

Every 90 seconds for 9 minutes (6 sets):

Speed Deadlift x 3 reps @ 70%

Reset the barbell every time on the floor…do not perform these touch and go.

FITNESS:

Every 90 seconds, for 15 minutes (5 sets):

Station 1 – Banded Good Mornings x 12-15 reps @ 30X1

Station 2 – Box Jumps x 6-8 reps @ 15X1

(jump as high as possible and land softly on the top of a box; step down and wait 4-5 seconds and repeat; the goal is to emphasize the speed and height of the jump, so take your time recovering and resetting between reps)

Metcon

Metcon (3 Rounds for time)

PERFORMANCE AND FITNESS:

Every 7 minutes, for 21 minutes (3 sets) for times:

20/15 Calories of Assault Bike

100-Foot Walking Lunges with Farmer’s Hold (24/16 kg)

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