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 #9 (No Measure)
3 sets of:
Tuck-Up x 10/15/20 reps
V-Up x 10/15/20 reps
Candlestick Raises x 10/15/20 reps
One Arm/One Leg Plank x 10/15/20 reps
Hand Plank Knee-To-Armpit x 10/15/20 reps
Low Push-Up Hold x max effort
Rest as needed
Warm-up (No Measure)
PERFORMANCE:
Invictus Weightlifting Barbell Complex (with empty bar):
5 Deadlift, 5 Muscle Cleans, 5 Press In Split Jerk Position
3 Power Cleans, 3 Jerk Grip Overhead Squats, 3 Sotts Press
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 Half Turkish Get-Ups (nasal breathing only)
(partition reps as needed)
Weightlifting
Split Jerk (3X3, 6X2)
PERFORMANCE:
Every 90 seconds, for 4:30 minutes (3 sets):
Squat Jerk x 3 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 3 sets.
Followed by…
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk
*Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk
*Sets 3-4 = 2 reps at 85% of 1-RM Split Jerk
*Sets 5-6 = 2 reps at 90% of 1-RM Split Jerk
FITNESS:
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Unsupported Seated Dumbbell Press x 10 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 10 reps @ 21X0
Station 3 – Suitcase Carry x 100 Meters (50 meters each side)
Metcon
Metcon (Time)
PERFORMANCE:
Three rounds for time of:
500 Meter Row
15 Toes to Bar
15 Strict Handstand Push-Ups
FITNESS:
Three rounds for time of:
500 Meter Row
20 Dumbbell Push Presses
20 V-Ups