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CrossFit – Mon, Dec 12

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Assault Bike x 90 seconds

Prone Plank x 60 seconds

Assault Bike x 60 seconds

Side Plank x 30 seconds per side

Assault Bike x 30 seconds

Broad Jump x 5 reps

If working on the Performance track, perform the following in addition to the above:

“Hunter’s Clean Warm-Up”

One to two sets of:

Clean Grip Romanian Deadlift x 5 reps

Clean Pull x 5 reps

Front Squat x 5 reps

Hang Clean & Push Press x 5

Clean & Push Jerk x 5

Power Clean & Push Jerk x 5

Clean & Jerk x 5


Clean (3 x (2+1), 5×3)

Every 2 minutes, for 6 minutes (3 sets) of:

2 Clean Lift-Offs + Power Clean @ 50% of 1-RM Clean

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets) of:

Clean x 3 reps @ 65-75% of 1-RM Clean

FITNESS | Posterior Chain Strength:

Every 2 minutes, for 16 minutes (4 sets) of:

*Station 1 – Dead-Stop Bulgarian Split Squat + RDL x 6 reps each leg @ 4111

*Station 2 – Cobra Peel-Offs x 5-6 reps (hold for 10-12 seconds)


Metcon (5 Rounds for time)


Every 3 minutes, for 15 minutes (5 sets) for times:

15/10 Calories of Assault Bike

10 Toes to Bar

5 Devil’s Presses (50/35 lb DBs)


Every 3 minutes, for 15 minutes (5 sets) for times:

15/10 Calories of Assault Bike

15 V-Ups

5 Devil’s Presses

Note times for each set and sum them for total working time – goal is lowest working time. Note how you approached this, and if possible, why times per set varied (if they did).

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