WEDNESDAY, 12/23/2020

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

Warm-up (No Measure)

Kettlebell Halos x 5 each direction

Two Sets with Each Arm:

Single-Arm Floor Press x 6 @ 3113 tempo

Single-Arm Extended Hip Bridges x 6

Turkish Get-Ups x 3

Front Rack Hold Alternating Reverse Lunges x 6

Chesticles (1×1)

Every minute, on the minute, until you can no longer complete a successful repetition:

Bench Press x 1 rep

Males: Start at 135 lbs and add 10 lbs for the first 9 minutes (up to 225 pounds), then increase by 5 lbs each minute until you cannot safely complete the single rep.

Females: Start at 65 lbs and add 5 lbs each minute until you cannot safely complete the single rep.

This workout is courtesy of Rob Orlando who works on Strongman Seminars. Enjoy that sweet chest pump!
FITNESS:

Every 90 seconds, for 18 minutes (3 sets) of:

Minute 1 – Tempo Push-Ups x 15 reps @ 1111

Minute 2 – 60-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)

(hold a heavy DB or KB at the side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry)

Minute 3 – 60-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)

Minute 4 – Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2110

Metcon

Desire (AMRAP – Reps)

5 Minute AMRAP

Burpee Box Jump Overs

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