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 #4 (No Measure)
3 sets of:
L-Sit Lifts on Box x 10/15/20 reps
Hand Plank Cross Knee-To-Elbow x 10 reps
Straight Body Crunch x 10/15/20 reps
Straddle Lifts on Box x 10/15/20 reps
Hand Plank Cross Knee-To-Elbow x 10 reps
Straight Body Crunch x 10/15/20 reps
Rest as needed
Warm-up (No Measure)
Wall Slides x 8-10 reps
Y’s x 8-10 reps
Walking Lunges x 8-10 steps
T’s x 8-10 reps
Alternating Lateral Lunges x 8-10 steps
W’s x 8-10 reps
Alternating Bowler Lunges x 8-10 steps
Followed by…
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
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
PERFORMANCE:
*Compare results to November 22, 2019.
Workout Strategy Tips
– Go 85-90% on your row. It should be hard but you shouldn’t fall off the erg when you are finished.
– Practice nasal breathing during the transition to the thrusters.
– Set a goal with the thrusters, whether it be unbroken, 2 sets of 25, etc. and stick to it! Find a rhythm and use your hips to drive the bar overhead!
– For the pull-ups, if you can’t do 30 unbroken, CLUSTER your reps. If you’ve practiced and know your limits for those movements then you will be able to utilize the cluster to allow yourself just enough rest to keep moving throughout the workout. Give yourself a countdown (whatever you’ve determined as your needed rest period) then hop right back up. This keeps you in a rhythm to be able to chip away at those reps.
FITNESS:
Jackie’s Evil Twin
For time:
Row 1000 Meters
20 Burpees Over the Concept 2 Erg
40 Thrusters (20/15 kg)
*Compare results to November 15, 2019.
Workout Strategy Tips
– Go 85-90% on your row. It should be hard but you shouldn’t fall off the erg when you are finished.
– Practice nasal breathing during the transition to the burpees.
– Burpees are unbroken no matter what! That means you start with a pace you know you can maintain for 30 reps and stick to it. Speed up toward the end if you can. It also mentally helps to count up to 15 and then count back DOWN from 15-0.
– Set a goal with the thrusters, whether it be unbroken, 2 sets of 25, etc. and stick to it! Find a rhythm and use your hips to drive the bar overhead!
Rest until relatively recovered, and then…
Strength/Skill
PERFORMANCE:
Rest until relatively recovered, and then…
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest 45 seconds after each leg
Strict Handstand Push-Ups x 8-10 reps @ 2011 OR L-Seated DB Presses
(if you aren’t capable of this rep scheme yet, break up your reps and try to accumulate 8-10 reps in 60 seconds or less)
Rest 90 seconds
*Be sure to keep the shoulder over the back leg to prevent poor posture and training the wrong muscle group.