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CrossFit – Mon, Jan 16

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Supinated Hang on Pull-up Bar x 60 seconds

Plank x 60 seconds

Pronated Hang on Pull-up Bar x 60 seconds

Hollow Hold x 60 seconds

Three sets of:

Bear Crawl x 25 feet forwards, 25 feet backwards

Ring Row x 10 reps @ 1111 tempo


Shoulder Press (3 x max reps)

Upper Body Push & Pull | Performance & Fitness

Three sets for max reps of:

Unbroken Shoulder Press @ 80% of bodyweight

Rest 15 seconds

Unbroken Strict Pull-Ups

Rest 3 minutes

Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.

10 Ring Dips

Strict Pull-ups

*See description in shoulder press.


To The Nines (Time)

Performance & Fitness:

For time:
10 Wall Ball Shots (20/14 lbs)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips

1 Wall Ball Shot
10 Ring Dips

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