CrossFit Odyssey – CrossFit

Join Zoom Meeting
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

CORE #1 (No Measure)

Two sets of:

Hollow Body Bounce x 60 reps

Straight Body Ceiling-reaching Crunches x 10 reps

Tuck Rock to Tuck Sit x 10 reps

Hollow Body Side-to-side Rocks x 10 reps

Hand Plank Arch/Hollow x 10 reps

Limbo Twist x 10 reps

Warm-up (No Measure)

.

Two sets:

Bear Crawl (Robotic Dog) x 25 yards forward + 25 yards backward

Single-Leg Jumps (your choice of type) x 10 per leg

.

Weightlifting

Tempo Front Squat

Tempo Front Squat
Every 2 minutes, for 10 minutes (5 sets):

Tempo Front Squat @ 32X1

*Set 1 – 3 reps @ 70% of 1-RM Front Squat

*Set 2 – 2 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 87.5%

FITNESS

Three sets of:

Front Squat x 4 reps @ 42X1

Rest 60 seconds

Front-Leaning Rest on Rings x 60 seconds

Rest 60 seconds

Landmine Row x 6-8 reps each arm

Rest 60 seconds

Metcon (Time)

Three rounds for time of:

Run 400 Meters

8 Front Squats or goblet squats

Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat. The intended stimulus is that you should be able to grind through 8 unbroken reps in the first round, it should be possible but very difficult to achieve that on the second and third rounds.”