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
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