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FRIDAY, 10/1/21

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)

“Two sets of:

Perform 30 seconds each of the following movements…

*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)

*Station 2 – Banded Lateral Monster Walk

*Station 3 – Banded Squats

*Station 4 – Side Plank Hold

*Station 5 – Russian Step-Ups

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.


Back Squat (1×8, 1×6, 1×4, 1x 3-4, 1 x MAX)

Every 3:00, for 15 minutes (5 sets) of:

Back Squat

*Set 1 – 8 reps @ 65% of 1-RM

*Set 2 – 6 reps @ 75%

*Set 3 – 4 reps @ 85%

*Set 4 – 3-4 reps @ 90%

*Set 5 – Max Reps @ 80%

(allow only one full breath cycle at the top of each rep)


Three sets of:

Narrow-Stance Heels-Elevated Squats x 8-10 reps @ 4011

(feet hip width apart and toes forward; elevate heels 1-2 inches; use a barbell or hold dumbbells at sides and touch head of dumbbell to the ground outside the foot)

Rest 30-45 seconds

Alternating Front-Racked Kettlebell Lunges x 16-20 reps @ 2011

Rest 30-45 seconds

Hollow Body Hold x 60 seconds

Rest 2 minutes


Metcon (Time)

Three rounds for time:

500 Meter Row

20 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kg KBs)

400 Meter Run

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