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CrossFit – Tue, Apr 30

CrossFit Odyssey – CrossFit



Row x 500m, nasal breathing only

Sumo Stance Banded Good Morning x 20 reps

Bodyweight Walking Lunge x 25 reps

Side Plank Hip Bounce x 30 per side

Two sets of:

Kettlebell Sumo Deadlift x 10 reps

Kettlebell Suitcase Deadlift x 10 reps per side


Deadlift (6×2)

take 5-10 minutes to warm up to 88-92% of your 1 rep max Deadlift


Every 2:30, for 15 minutes (6 sets) of:

Deadlift x 2 reps @ 88-92% of 1-RM


Every 90 seconds, for 18 minutes (4 sets) of:

Station 1 – Barbell Hip Thrust x 10 reps @ 2112

Station 2 – Nordic Curls x 8 reps @ 3011

(use band assistance if needed in order to keep the hips fully extended throughout the movement)

Station 3 – Strict Hanging Knee Raises x 10 reps @ 2121


Metcon (3 Rounds for reps)


Against a 3-minute running clock…

30/22 Calories of Assault Bike

Max Reps of Double-Unders (SCALE TO Max Reps of Single-Unders, Lateral Box or Parallette Jump-Overs).

Rest 3 minutes, and repeat for a total of 3 sets. Note total number of double-unders completed in each set, and then sum them for your total score.

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