WEDNESDAY, 11/11/2020

CrossFit Odyssey – CrossFit

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Meeting ID: 621 002 4813

Warm-up

CORE: 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 #9 (No Measure)

3 sets of:

Tuck-Up x 10/15/20 reps

V-Up x 10/15/20 reps

Candlestick Raises x 10/15/20 reps

One Arm/One Leg Plank x 10/15/20 reps

Hand Plank Knee-To-Armpit x 10/15/20 reps

Low Push-Up Hold x max effort

Rest as needed

Warm-up (No Measure)

Three sets of:

Narrow-Stance Heels-Elevated Squats x 8-10 reps @ 4011

(feet hip width apart and toes forward; elevate heels 1-2 inches; use a barbell or hold dumbbells at sides and touch head of dumbbell to the ground outside the foot)

Rest 15 seconds

60 seconds Max Reps of Prone Lying Banded Leg Curls

Rest 30 seconds

20 second Assault Bike Sprint

Rest 2-3 minutes

Weightlifting

Back Squat (4X1, 3X3)

Every 2 minutes, for 14 minutes (7 sets):

Back Squat

*Sets 1-4 = 1 rep @ 90% of 1-RM Back Squat

*Sets 5-7 = 3 reps @ 85%

FITNESS:

Three sets of:

Front-Foot Elevated Split Squats x 8-10 reps each @ 30X1

(place front foot on a platform approximately 2-4″ higher than back foot)

Rest 60 seconds

Single-Arm Dumbbell Row x 8-10 reps each arm @ 21X0

Rest 60 seconds

Metcon

Metcon (4 Rounds for calories)

Every 4 minutes, for 16 minutes (4 sets) for max calories of:

90 Seconds of Assault Bike

60 Double-Unders

Coaching Note: You don’t have to do the double-unders quickly, but you will need to do them in a fatigued state. Push hard on the 90 seconds to rack up as many calories as possible…then transition and get the double-unders done so that you can rest a bit before your next interval. Consider doing Fitness Part B instead if the double-unders are going to give you issues.
FITNESS:

Every 4 minutes, for 16 minutes (4 sets) for max calories of:

90 Seconds of Assault Bike

30 Air Squats

Coaching Note: Push hard on the 90 seconds to rack up as many calories as possible…then transition and get the air squats done so that you can rest a bit before your next interval.

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