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 #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
Warm-up (No Measure)
PERFORMANCE:
Invictus Weightlifting Barbell Complex (with empty barbell):
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Press in Receiving
*Every new line means take a short break before moving to the next movements
FITNESS:
One set of:
Floor Slides x 8-10 reps
Deep Squat Progressions x 5 reps
Kettlebell Windmill x 5 reps per side
2 Rounds:
6 Pushups + 6 Burpees + 6 Lunges + 6 Air Squats
Weightlifting
Snatch (5X2, 5X1)
PERFORMANCE:
Every minute, on the minute, for 10 minutes (10 sets):
Snatch
*Sets 1-5 = 2 reps @ 70% of 1-RM Snatch
*Sets 6-10 = 1 rep @ 75% of 1-RM Snatch
FITNESS:
Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 30 seconds
Dumbbell Bench Press x 8-10 reps @ 2111
Rest 30 seconds
100-Meter Front-Racked Kettlebell Carry
Rest 30 seconds
Metcon
Metcon (Time)
PERFORMANCE:
Five rounds for time of:
40 Air Squats
5 Squat Snatches (135/95 lbs)
FITNESS:
Complete as many rounds and reps as possible in 12 minutes of:
30 Air Squats
10 Alternating Single-Arm Dumbbell Snatches