CrossFit Odyssey – CrossFit
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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 #12 (No Measure)
3 sets of:
Breakdancers with Push-Up x 60 seconds
Hand Plank Arch/Hollow x 10/15/20 reps
Hollow Roll to Tuck-Up or V-Up x 10/20/30 reps
Reverse Snow Angle x 20/30/40 reps
Rest 2 minutes
Warm-up (No Measure)
.
Spend 5 minutes working on either clean technique -or- snatch technique (whichever you are going to use for 20.1). Perform the complex with intention and give yourself a cue or two to think about when you are doing them for speed later on.
Snatch Technique Warm-Up
Two sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Snatch Push Press x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps
*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
Clean Technique Warm-Up
Two sets of:
Clean-Grip RDL x 3 reps
Clean Pull from Below Knee x 3 reps
Hang Power Clean + Push Press x 3 reps
Clean from Below Knee + Push Jerk x 3 reps
*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
Weightlifting
Deadlift (1×2, 3×4)
Take 12 minutes to build to…
Deadlift x 2 reps @ 90% of 1-RM
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 4 reps @ 70%
(OPTIONAL but recommended)
Two sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest
“Rest” 5-10 minutes, but use the time to finish setting up, stretching, etc. Stay warm for the conditioning piece that’s next!
FITNESS:
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Barbell Hip Thrusts x 8-10 reps @ 21X1
Station 2 – Kettlebell Sumo Stiff-Legged Deadlifts x 30 reps @ 1010
Station 3 – Farmer’s Carry x 100 Meters
Station 4 – Prone Plank x 60 seconds
B. (OPTIONAL but recommended)
Two sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest
“Rest” 5-10 minutes, but use the time to finish setting up, stretching, etc. Stay warm for the conditioning piece that’s next!
Metcon
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
FITNESS:
10 rounds for time of:
8 Dumbbell Ground to Overhead
10 Burpees
Time cap: 15 minutes