CrossFit Odyssey – CrossFit
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https://us02web.zoom.us/j/6210024813
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.