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FRIDAY, 4/29/22

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:

Row x 250 meters

Side Plank x 30 seconds per side

“Med Ball Squat Warm-Up”

T-Spine Opener x 1 minute

Frog Rocks x 1 minute

Reverse Lunge with Medball Bear Hug x 10 (5 per side)

Cossack Squat with Medball Front Rack x 10 (5 per side)

Tempo Front Squat with Med Ball Front Rack x 5 @ 32X1 tempo


Tempo Front Squat (8 x 3)

Tempo Front Squat
Every 2:30, for 20 minutes (8 sets) of:

Tempo Front Squat x 3 reps @ 31X1

Start at 65-70% and build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.


Three sets of:

Single-Leg Hip Thrusts x 8-10 reps each @ 20X1

Rest 60 seconds

Tempo Front Squat x 3 reps @ 31X1

Rest 60 seconds

Med-Ball Pec Activation Walk x 60 seconds

Rest 60 seconds


Metcon (Time)

For time:

60 Calories of Rowing

50 Wall Ball Shots (20/14 lbs)

40 Toes to Bar OR 60 V-Ups OR 30 Strict Hanging Leg Raises

Accessory Work

Three sets of:

Half-Kneeling Pallof Press x 10 reps per side

Rest 45 seconds

Hollow Body Hold x 30 seconds

Rest 45 seconds

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