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CrossFit – Mon, Sep 19

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

“Banded Pressing 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

Two sets of:

PVC-Weighted Cross-Bench Pullover x 8 reps

PVC Fold-to-Hold x 5 reps, 5 second hold each

Prone Plank x 45 seconds

Shoulder Press (
Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press x 3-5 reps @ 20X1

If you achieve 5 successful reps, increase the load in the next set.)


Four sets of:

Dumbbell Shoulder Press x 8-10 reps @ 2010

Rest 45 seconds

Banded Face Pull to Overhead Press x 10-12 reps @ 3120

Rest 45 seconds

Strict Toes to Bar x 6-10 reps @ 2110

Rest 45 seconds


Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

6 Strict Handstand Push-Ups

9 Ring Dips

12 Toes to Bar


Complete as many rounds and reps as possible in 12 minutes of:

6 Stationary Dips

9 Push-Ups

12 Jumping Squats

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