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CrossFit – Sun, Nov 13

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Two rounds of:

60 seconds Jump Rope Drill

Banded Forward Walk x 10 reps

Banded Backward Walk x 10

60 seconds Easy BikeErg or Assault or Echo Bike

Banded Lateral Walk x 10 reps each direction

100-Foot Farmers Carry (medium to heavy)


*Single Leg Support Squat and Hold x 5 reps per leg @ 4311

Rest as needed

90/90 Hip Rotation x 10 reps total

Rest as needed

*Hold onto the rig (or doorframe) and slowly lower yourself, focusing on knee traction. Only lower as far as your hips allow without rounding your low back and hold that position for 3 seconds


Back Squat (1×10, 1×20, 1×10)

Back Squat

Set 1: 10 reps @ 50%

Set 2: 20 reps @ 50-60%

Set 3: 10 reps @ 60%

Rest 2-3 minutes between sets


Metcon (No Measure)

Every minute, on the minute, for 20 minutes (5 sets of):

Station 1: 12-14/8-10 Calorie Assault or 10-12/6-8 Calorie Echo Bike

Station 2: 10 Toes to Bar

Station 3: 6 Burpee Box Jump/Step Overs (24/20″)

Station 4: Rest

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