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CrossFit – Tue, Jun 27

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Two sets of:

Row x 90 seconds

Curtsy Lunge x 8 per side

“Weight Plate Squat Warm-up”

Heels-elevated T-Spine Rotations x 3

Heels-elevated Flex and Extend x 3

Front Foot Elevated Split Split Squats x 6 per side

Plate Elevated Cossack Squats x 6 per side

Tempo Plate Squats x 6 reps @ 32X1 tempo


Back Squat (1X1, 8X1)

Take 12-15 minutes to build to a 90-95% Back Squat

(List your heaviest lift as set 1)

Followed by…

Every minute, on the minute, for 8 minutes:

1 Back Squat @ 65-75% of 1-RM

This must be 100% effort when it comes to speed as you stand up.

FITNESS:Every 2 minutes, for 18 minutes (3 sets):

Station 1 – Bulgarian Split Squats x 8 reps each leg @ 3111

Station 2 – Banded Palloff Hold x 45 seconds each side

Station 3 – Cross-Legged Kettlebell Side Bends x 8-10 reps @ 31X1


Metcon (Time)


For time:

750/600 Meter Row

40 Double Kettlebell Front Squats (24/16 kg KBs)

400 Meter Run


For time:

750/600 Meter Row

40 Double Kettlebell Front Squats

400 Meter Run

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