TUESDAY, 9/8/2020

CrossFit Odyssey – CrossFit

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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 #1 (No Measure)

Two sets of:

Hollow Body Bounce x 60 reps

Straight Body Ceiling-reaching Crunches x 10 reps

Tuck Rock to Tuck Sit x 10 reps

Hollow Body Side-to-side Rocks x 10 reps

Hand Plank Arch/Hollow x 10 reps

Limbo Twist x 10 reps

Warm-up (No Measure)

“Air Fran”

Using a PVC pipe only, perform:

21 Thrusters

21 “Kipping Pull-Ups”

15 Thrusters

15 “Kipping Pull-Ups”

9 Thrusters

9 “Kipping Pull-Ups”

*You won’t actually do pull-ups for this. Instead, mimic the motion of the pull-ups with your arms, using the PVC as the “bar” while keeping your feet firmly planted on the floor. So your arms and the bar will move but the rest of your body will not. The purpose is to elevate your heart rate for the main workout so go as fast as possible and see if you can beat the world record Fran time of 1:53!

Metcon

Metcon (4 Rounds for time)

PERFORMANCE:

Every 10 minutes, for 40 minutes (4 sets) for times:

40/30 Calories of Assault Bike

800 Meter Run

50 Double-Unders

Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly.

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