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 #3 (No Measure)
Three sets of:
Hand Plank Shoulder Circles x 10 reps (clockwise)
Hand Plank Shoulder Circles x 10 reps (counterclockwise)
Hand Plank Knee-to-elbow x 15/30/45 seconds (right leg)
Hand Plank Knee-to-elbow x 15/30/45 seconds (left leg)
Reverse Snow Angle x 15/20/30 reps
Stretch Body Hold x 15/30/45 seconds
Warm-up (No Measure)
Hold bottom of Air Squat x 60 seconds
(With empty barbell)
5 Deadlift, 5 Muscle Cleans, 5 Press In Split Jerk Position
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Squat Cleans, 3 Front Squats
3 Squat Cleans, 3 Split Jerks
*Every new line means take a short break before moving to the next movements
FITNESS:
Waiter Carry + Suitcase Carry x 200 meters (switch hand positions every 50 meters)
Followed by…
20 Turkish Get-Ups (nasal breathing only)
(partition reps as needed)
Weightlifting
Hang Clean and Jerk (10 x 1+1)
PERFORMANCE:
Every 90 seconds, for 15 minutes (10 sets) of:
Hang Clean + Jerk
Start around 65% of your 1-RM Clean and Jerk, and build over the course of the sets, but only add weight if all aspects of your lift felt mechanically sound. *Hang positions take away the need to navigate the knees, which makes the lift less complicated and allows you to focus more on speed. It is important to understand that the explosion phase takes place around the mid thigh. Focus on that explosion today!
FITNESS:
Three sets of:
Half-Kneeling Landmine Press x 8-10 reps each @ 20X1
Rest 45 seconds
L-Sit Taps x 40 seconds (10 each leg x 2 sets)
Rest 45 seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 16 minutes of:
16 Dumbbell Box Step-Overs (50/35 lbs to 20″ box)
16 Dumbbell Push Presses (50/35 lbs)
16 Alternating Pistols
FITNESS:
Complete as many rounds and reps as possible in 16 minutes of:
16 Dumbbell Box Step-Overs
16 Dumbbell Push Presses
16 Alternating Cossack Squats with Dumbbell Goblet Hold