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CrossFit – Wed, Nov 1

CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats
.

Two sets of:

Assault Bike x 90 seconds

Dive-Bomber Push-Up x 10 reps

youtube.com/watch?v=W9k8gu-Tq54

Two sets of:

Double Kettlebell Sumo Deadlift x 10 reps

Kettlebell Farmer’s Carry x 50ft

Dead Bugs x 30 seconds

Weightlifting

Deadlift (1×8, 1×6, 1×4, 3×2)

Deadlift

*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Sets 4-6 – 2 reps @ 75-80%

During your rest period, perform the following:

PVC Weighted Cross-Bench Pullover x 5 reps @ 5221

FITNESS:

Every 90 seconds, for 18 minutes (3 sets) of:

Station 1 – Dumbbell Death March x 12 reps @ 3011

Station 2 – Barbell Hip Thrusts x 12 reps @ 20X1

Station 3 – Side Plank Hold x 30 seconds each side

Station 4 – PVC Weighted Cross-Bench Pullover x 5 reps @ 5221

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 10 minutes of:

10 Box Jumps (24″/20″ – step down)

10 Pull-Ups

10 Alternating Reverse Lunges (50/35 lb DBs)

FITNESS:

Complete as many rounds and reps as possible in 10 minutes of:

10 Box Jumps (step down)

10 Alternating Reverse Lunges

5 Strict Pull-Ups

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