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FRIDAY, 3/20/2020

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Wall Slides x 5 @ 3131

Y’s, T’s & W’s x 5 per position

Pec Activation x 60-90 seconds

Every Minute on the Minute for 6 minutes (2 sets):

Station 1 – Parallette Shoot-Throughs x 3-5 reps

Station 2 – Glute Bridges x 10 @ 20X2

Station 3 – Paloff Side Steps x 4-5 each side


– use two chairs for paralettes.

– do KB or medball russian twists for palloff steps



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

Station 1 – Dumbbell Bench Press x 8 reps @ 2011 (You can do 1-arm at a time if only 1 DB)

Station 2 – Supinated-Grip Bent-Over Kettlebell Row x 6-8 reps @ 2111 each arm

Station 3 – DB or KB Overhead Triceps Extensions x 20 reps @ 1010

Station 4 – Reverse Snow Angels x 20 reps (slow & controlled)


Metcon (Time)


Five rounds for time of:

12 Alternating Pistols

9 Dumbbell Push Presses (55/35 lbs)

6 Burpee Box Jump-Overs (24″/20″)


Five rounds for time of:

12 Alternating Cossack Squats

12 Dumbbell Push Presses

6 Burpee Box Jump or Step-Overs

Corona Style – you may do 1 arm at a time push presses. For the burpee box jumps you can either jump or step to a chair or a stool or you can just do burpees.

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