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CrossFit – Wed, Feb 1

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 250m

Banded Pallof Hold x 30 seconds per side

“Barbell Back Squat Warm-Up”

Low-Loaded Horse Stance x 30 seconds

Low-Loaded Horse Stance Squats x 6 reps

Low-Loaded Cossack Squats x 6 reps per side

Side-Bends x 12 per side

Good Morning x 6 reps

Kang Squat x 6 reps

Back Squat x 6 reps


Back Squat (3×3, 1 x MAX Reps)

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

Back Squat

*Sets 1-3: 3 reps @ 90-94% of 1-RM

*Set 4: Max Reps @ 85%

*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.

FITNESS | Squat & Pull

Three sets of:

Bulgarian Split Squats x 8-10 reps each leg @ 3011

Rest 30 seconds after each leg

Prone-Lying Hamstring Curls x 20-25 reps @ 20X0

Rest 60 Seconds

Strict Chest-to-Bar Pull-Ups x 6-8 reps @ 2111

Rest 60 seconds


Dang Curtis (3 Rounds for time)

Every 5 minutes, for 15 minutes (3 sets) for time:
40 Calories of Rowing
30 Wall Ball Shots (20/14 lbs)

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