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WEDNESDAY, 6/17/2020

CrossFit Odyssey – CrossFit

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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 #10 (No Measure)

5 sets of:

Single Arm Hand Plank x 10/15/30 seconds (each hand)

Single Leg Elbow Plank x 10/15/30 seconds (each side)

Side Plank on Elbow x 10/15/30 seconds (each side)

Hollow Body Hold Option x 10/15/30 seconds

Stretch Body Crunches x 10/15/30 reps
(https://www.youtube.com/watch?v=i9NUjYslNkk)

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

Back Squat (2×5, 1×3, 2×2, 2×10)

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

THEN:

Every 3 minutes, for 6 minutes (2 sets):

Back Squat x 10 reps @ 70-75%

(goal is to use these two sets to find a 10-RM)

FITNESS:

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

Station 1 – Back Squat x 10 reps @ 30X1

Station 2 – Hanging Med-Ball Hamstring Curls x 6-8 reps @ 2111

Station 3 – Single-Arm Dumbbell Row (Left) x 8-10 reps @ 2111

Station 4 – Single-Arm Dumbbell Row (Right) x 8-10 reps @ 2111

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 12 minutes of:

3 Bar Muscle-Ups

6 Strict Handstand Push-Ups

12 Dumbbell Box Step-Overs (50/35 lbs to 24″/20″ box)

FITNESS:

Complete as many rounds and reps as possible in 12 minutes of:

3 Strict Pull-Ups

6 Strict Handstand Push-Ups or L-Seated DB Presses

9 Dumbbell Box Step-Overs

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