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FRIDAY, 7/3/2020

CrossFit Odyssey – CrossFit

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Joints/Tens (No Measure)


Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, CORONA At-Home Workouts – SUB LUNGES, BURPEES for Push Presses and Overhead Squats

Core #14 (No Measure)

3 sets of:

Side Hand/Elbow Plank Hip Taps x 10 reps

Elbow Plank Arch/Hollow x 10 reps

Skydivers x 10 reps

Hollow Body Crunches x 10 reps

Bent-over Reverse Crunches x 10 reps


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 (5X2)


Five sets of:

Back Squat x 2 reps @ 90+%

Rest 2 minutes


Three sets of:

Back Squat x 6 reps @ 32X1

Rest 60 seconds

Medicine Ball Hamsting Curls x 15-20 reps @ 2111

Rest 60 seconds

Hollow Body Roll to Superman x 6 rolls each way

Rest 60 seconds


Little Giza (Time)


“Little Giza”

For time:

25 Pull-Ups

50 Wall Ball Shots (20/14 lbs)

100 Double-Unders

50 Wall Ball Shots

25 Pull-Ups

Time Cap = 15:00


Three rounds for time of:

12 Strict Pull-Ups

24 Wall Ball Shots

36 Mountain Climbers

(count one rep each leg switch)

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