WEDNESDAY, 1/20/21

CrossFit Odyssey – CrossFit

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Meeting ID: 621 002 4813

Warm-up

RE: 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 #13 (No Measure)

2 sets of:

Hand Plank Arm Scratchers x 10 reps

Elbow Plank Oblique Crunches x 10 reps

Hollow Body Flutter Kicks x 30seconds

Tuck Rocks (fast) x 30 reps

Warm-up (No Measure)

.

Three Sets:

1 Cluster* + 1-2 Thrusters

(Start light and build each set to your working weight for Part B)

*A cluster = 1 full clean from the floor and receiving in the squat then driving the weight overhead (like a thruster).

FITNESS:

Three Sets:

1 Kettlebell Snatch + 1-2 Thrusters (right arm)

1 Kettlebell Snatch + 1-2 Thrusters (left arm)

Rest 30 seconds

.

Weightlifting

Front Squat (1×3, 1×2, 6×1)

Take 20 minutes to build to a 1-RM Front Squat

Suggested sets:

*Set 1 – 3 reps @ 70%

*Set 2 – 2 reps @ 75%

*Set 3 – 1 rep @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 1 rep @ 101%

*Set 8 – 1 rep @ 101+%

FITNESS:

Every minute, on the minute, for 20 minutes (4 sets):

Minute 1 – 45-Second Wall Sit

Minute 2 – 45 seconds of Goblet Squats

Minute 3 – 45 seconds of Banded Good Mornings

Minute 4 – 45 seconds of Strict Pull-Ups

Minute 5 – 30-Second L-Sit (accumulated time)

Metcon

CrossFit Games Open 11.6 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
*ALSO CrossFit Games Open Event 12.5 & 18.5

**Compare results to September 9, 2020.

FITNESS:

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Single Kettlebell Thrusters

3 Kettlebell Swings

6 Single Kettlebell Thrusters

6 Kettlebell Swings

9 Single Kettlebell Thrusters

9 Kettlebell Swings

…and so on, adding three repetitions after completing each round.

Compare results to September 9, 2020.

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