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CrossFit – Fri, May 5

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Two sets of:

Jump Rope x 60 seconds (may use this time to practice double-unders)

Dumbbell Waiter’s Carry x 50ft per arm

“Banded Pushing Warm-up”

Pallof hold x 30 seconds per side

Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor

Banded Tricep Extensions x 10 reps

Lat Press-Down x 10 reps

Strength & Skill

Strict Ring Strength Progression | Performance & Fitness

Six sets of:

Strict Ring Dips*

Rest 30 seconds

Frog Flags x 60-75 seconds

Rest 30-45 seconds

Compare results to February 28, 2023.

Ring Dips (*Set 1 – Strict Ring Dips x Max Unbroken Reps
*Set 2 – Strict Ring Dips x 40% of Max Unbroken Reps
*Set 3 – Strict Ring Dips x 50% of Max Unbroken Reps
*Set 4 – Strict Ring Dips x 60% of Max Unbroken Reps
*Set 5 – Strict Ring Dips x 50% of Max Unbrok)


Rowed into Triplet (AMRAP – Rounds and Reps)

Against a 12-minute running clock…
1000 Meter Row
immediately followed by…
as many rounds as possible of:
5 Dumbbell Thrusters (50/35 lbs)
10 Dumbbell Push Presses (50/35 lbs)
25-Foot Walking Lunges with Dumbbells (50/35 lbs)

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