WEDNESDAY, 9/2/2020

CrossFit Odyssey – CrossFit

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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

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