WEDNESDAY, 7/22/2020

CrossFit Odyssey – CrossFit

Warm-up

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https://us02web.zoom.us/j/6210024813

Meeting ID: 621 002 4813

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 #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

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Warm-up (No Measure)

Two sets of:

Perform 30 seconds each of the following movements…

*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)

*Station 2 – Banded Lateral Monster Walk

*Station 3 – Banded Squats

*Station 4 – Side Plank Hold

*Station 5 – Russian Step-Ups

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Weightlifting

Front Squat (1X3, 2X2, 2X1, 1X1+2)

PERFORMANCE:

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

Tempo Front Squat @ 32X1

*Set 1 – 3 reps @ 70% of 1-RM Front Squat

*Set 2 – 2 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 87.5%

Followed by… One set of:

1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 87.5%

FITNESS:

Three sets of:

Front Squat x 4 reps @ 42X1

Rest 60 seconds

Front-Leaning Rest on Rings x 60 seconds

Rest 60 seconds

Bent-Over Dumbbell Flyes x 15 reps

Rest 60 seconds

Metcon

Metcon (Time)

Complete rounds of 21, 15 and 9 calories/reps for time of:

Assault Bike (for calories)

Back Squat (135/95 lbs) OR Goblet Squat

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