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FRIDAY, 1/7/22

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

Warm-up (No Measure)

Assault Bike x 60 seconds (60-65% perceived effort)

Supinated Grip Static Hang x 60 seconds (accumulate if needed)

Perfect Stretch x 10 steps

Pronated Grip Static Hang x 60 seconds (accumulate if needed)

Bear Crawl x 20 steps forward + 20 steps backward

Assault Bike x 60 seconds (70-75% perceived effort)

Plank Shoulder Taps x 30 seconds

Scapular Pull-Ups x 10-15 reps

Wall Climbs x 2-4 reps

Box Jumps or Frog Jumps x 5-10 reps

Assault Bike x 60 seconds (80-85% perceived effort)

Athletes should get at least two minutes of rest, so please adjust the distances or number or repetitions accordingly if youโ€™re unable to perform the first set as prescribed in less than 10 minutes.

Metcon

Metcon (3 Rounds for time)

Every 12 minutes, for 36 minutes (3 sets) for times:

400 Meter Run

40 Alternating Reverse Lunges with KB Farmerโ€™s Carry (24/16 kg)

20 Toes to Bar

40/30 Calories of Assault Bike

400 Meter Run

Athletes should get at least two minutes of rest, so please adjust the distances or number or repetitions accordingly if youโ€™re unable to perform the first set as prescribed in less than 10 minutes.

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