WEDNESDAY, 9/9/2020

CrossFit Odyssey – CrossFit

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Meeting ID: 621 002 4813

Warm-up

CORE: 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

Warm-up (No Measure)

PERFORMANCE:

Three Sets:

1 Cluster* + 1-2 Thrusters

(Start light and build each set to your working weight for Part B)

*A cluster = 1 full clean from the floor and receiving in the squat then driving the weight overhead (like a thruster).
FITNESS:

Three Sets:

1 Kettlebell Snatch + 1-2 Thrusters (right arm)

1 Kettlebell Snatch + 1-2 Thrusters (left arm)

Rest 30 seconds

Weightlifting

Front Squat (1X3, 1X2, 6X1)

PERFORMANCE:

Take 20 minutes to build to a 1-RM Front Squat

Suggested sets:

*Set 1 – 3 reps @ 70%

*Set 2 – 2 reps @ 75%

*Set 3 – 1 rep @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 1 rep @ 101%

*Set 8 – 1 rep @ 101+%

FITNESS:

Every minute, on the minute, for 20 minutes (4 sets):

Minute 1 – 45-Second Wall Sit

Minute 2 – 45 seconds of Goblet Squats

Minute 3 – 45 seconds of Banded Good Mornings

Minute 4 – 45 seconds of Strict Pull-Ups

Minute 5 – 30-Second L-Sit (accumulated time)

Metcon

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.
CrossFit Games Open Event 11.6, 12.5 & 18.5

Scores to beat:

Mat Fraser = 198 reps in 2018

Kara Saunders = 201 reps in 2018

Josh Bridges = 169 reps in 2011

Camille Leblanc-Bazinet = 173 reps in 2012

FITNESS:

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Single Kettlebell Thrusters

3 Kettlebell Swings

6 Single Kettlebell Thrusters

6 Kettlebell Swings

9 Single Kettlebell Thrusters

9 Kettlebell Swings

…and so on, adding three repetitions after completing each round.

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