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WEDNESDAY, 22/25/2020

CrossFit Odyssey – CrossFit

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Meeting ID: 621 002 4813


CORE: Joints/Tens (No Measure)


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 #2 (No Measure)

Core #2

Two sets, for time, of:

Hand Plank Shoulder Tap x 50 reps

Push-Up x 10 reps

Elbow Plank x 30 seconds

Push-Up x 10 reps

Hand Plank Shoulder Tap x 50 reps

Rest 60 seconds

Warm-up (No Measure)

Banded Lat Pull-Downs x 8-10 reps

W’s x 8-10 reps

Alternating Bowler Lunges x 8-10 steps

Two to Three Sets:

5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)

5 Strokes at your projected pace for “Jackie”. Focus on calm breathing.

Quick Release

Burpees x 5

Rest 30-60 seconds


Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

For time:

Row 1000 Meters

20 Burpees Over the Concept 2 Erg

40 Thrusters (45/33 lbs)

Compare results to August 26, 2020.

Rest until relatively recovered, and then…


Three sets of:

Bulgarian Split Squats x 8 reps @ 30X1

immediately followed by…

Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0

Rest 90 seconds between legs.

Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping Bulgarians without weight

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