WEDNESDAY, 10/14/2020

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 #7 (No Measure)

3 sets of:

Inch Worm Reach and Hold (3 seconds) x 5/10 reps

Side Crunches x 10/20 reps

Tuck Rocks x 20/40 reps

Side Plank (right and left) Forward/Backward Hips x 10/20 reps

Seated Straddled Leg Lift Hold x 5/10 seconds

Rest if necessary

Weightlifting

Split Jerk (10 X 2)

PERFORMANCE:

Every 2 minutes, for 4 minutes (2 sets) of:

Jerk Balance x 3 reps

Every 2 minutes, for 4 minutes (2 sets) of:

Tall Jerks x 3 reps

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.Every 2 minutes, for 20 minutes (10 sets):

Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving x 2 reps

*Sets 1-2 = @ 65% of your 1-RM Split Jerk

*Sets 3-4 = @ 70%

*Sets 5-6 = @ 75%

*Sets 7-10 = @ 80%

FITNESS:

Every minute, on the minute, for 16 minutes (4 sets) of:

Station 1 – Landmine Press x 6-8 reps @ 2111 (Left Arm)

Station 2 – Landmine Press x 6-8 reps @ 2111 (Right Arm)

Station 3 – Bent-Over Barbell Row x 6-8 reps @ 2111

Station 4 – L-Sit x 30-40 seconds

(accumulate time with 10s on, 5-10s off)

Metcon

Metcon (Time)

For time:

800 Meter Run

60 Alternating Dumbbell Snatches (50/35 lbs)

800 Meter Run

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