WEDENSDAY, 10/28/2020

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

Kari Pearce ABs 3 (No Measure)

Complete 3 rounds of each exercise before moving on to the next.

Level 1

:30 on/:15 off

– Rotating Planks

– Sit-Up Slides

– Crossbody Mountain Climbers

– Candlestick to Sit-Up

Level 2

:30 on/ :15 off

– Rotating Planks

– V-Sit Slides

– Crossbody Mountain Climbers

– Candlestick to Jump

Weightlifting

Snatch (8 x 1+1)

PERFORMANCE:

Every 2 minutes, for 16 minutes (8 sets) of:

Slow Pull Snatch + Snatch

(for the slow pull snatch, it should take 3 seconds to get from floor to mid-thigh, then accelerate through the middle into a perfect snatch; then drop the barbell, reset and perform a snatch)

*Sets 1-2 – @ 70-75% of 1-RM Snatch

*Sets 3-4 – @ 75-80% of 1-RM Snatch

*Sets 5-6 – @ 80-85% of 1-RM Snatch

*Sets 7-8 – @ 85+% of 1-RM Snatch

FITNESS:

Every minute, on the minute, for 15 minutes (3 sets of each):

Station 1 – Double-Kettlebell Overhead Carry x 45 seconds

Station 2 – Landmine Row x 8 reps @ 2111 (Left)

Station 3 – Landmine Row x 8 reps @ 2111 (Right)

Station 4 – Hollow Hold/Rock x 45 seconds

Station 5 – Farmer’s Carry x 45 seconds (heavy!)

Metcon

Metcon (3 Rounds for time)

Every 6 minutes, for 18 minutes (3 sets) for times:

400 Meter Run

40 Double-Unders

10 Overhead Squats (155/105 lbs)

These should be sprint intervals…go hard and use your rest periods to recover and repeat.

FITNESS:

Every 6 minutes, for 18 minutes (3 sets) for times:

400 Meter Run

20/15 Calories of Assault Bike

These should be sprint intervals…go hard and use your rest periods to recover and repeat

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