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CrossFit – Thu, Jul 25

CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)

Joints Ten of each:

Pushups,

Back Extensions (supermans),

Situps,

Air Squats,

Pull-ups,

Push Presses and

Overhead Squats

.

Warm-up

Three rounds of:

60 Seconds Banded Pull Aparts15 Banded Tricep Extension

30 Seconds Strict Press with Band

10-12 Alternating Bird Dog

5-8 Tempo Push-Ups @ 1111

Specific Warm-Up

Wall Walk Drills:

Start with Knee Push Ups x 5

Then Knee Push Up and Feet ยฝ up the wall x 5

Finally – Full Wall Walk x 2 reps

Ring Drills:

Ring Support (jump to the top of the ring dip) Hold x 10-15 seconds

Ring Dip Negatives x 5 @2111 tempo

Weightlifting

Bench Press (4x 6-8)

Every 3 minutes, for 12 minutes (4 sets):

Bench Press x 6-8 reps @ 20X1

Metcon

20 Minute EMOM (Checkmark)

PERFORMANCE:

Every minute, on the minute, for 20 minutes (4 sets of each):

Minute 1 – 20/15 Calories of Assault Bike

Minute 2 – 3-5 Wall Walks

Minute 3 – 10-12 Stationary or Ring Dips @ 1111

Minute 4 – 40-50 Flutter Kicks

Minute 5 – Rest

FITNESS:

Every minute, on the minute, for 20 minutes (4 sets of each):

Minute 1 – 15/10 Calories of Assault Bike

Minute 2 – 1-3 Wall Walks

Minute 3 – 8-12 Stationary Dips

Minute 4 – 0:30 Flutter Kicks

Minute 5 – Rest

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