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
Warm-up (No Measure)
3 sets
15x plank pulls with a 1 second hold (rt/lt)
30x bicycle crunches
2 Sets (with empty bar):
5 Deadlift, 5 Bent-Over Rows, 5 Strict Press
5 Hang Power Clean, 5 Front Squat
5 Split Jerk, 10 Alternating Reverse Lunges w/ Bar Overhead (or front rack if OH is an issue)
5 Good Mornings, 5 Jumping Squats
*Every new line means take a short break before moving to the next movements
Weightlifting
Hang Clean (8 x (1+1+1))
Every 2 minutes, for 16 minutes (8 sets) of:
Clean Lift-Off + Clean + Hang Clean
Build over the course of the 8 sets to something heavy for today. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees for the lift-off.
FITNESS:
Three sets of:
– Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
– 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
– Bulgarian Goat Bag Swings x 10 reps @ 3011
Rest 45 seconds
– L-Sit Hold x 15.15.15 seconds
(rest 5 seconds between 15 second holds)
Rest 45 seconds
Metcon
CHOOSE ONE
Metcon (AMRAP – Rounds and Reps)
Option 1
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Clean (power or full)
Ring Muscle-Up
Metcon (Time)
Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
Metcon (AMRAP – Rounds and Reps)
FITNESS:
Complete as many rounds and reps as possible in 8 minutes of:
10 Stationary Dips
20 Kettlebell Swings
30 Banded Triceps Extensions