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FRIDAY, 8/2/19

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)

Banded Scarecrow x 30-60 seconds each position

Two or Three Sets:

Parallette Shoot-Throughs x 2-3

Rest 15-20 seconds

5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)

5 Strokes at your projected pace for Part B. Focus on calm breathing.

Rest 30-60 seconds


Push Press (5X4)


Five sets of:

Push Press x 4 reps @ 11X2

Rest 2 minutes

Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use at least 5% more weight that you used on July 9, 2019.


Every 2 minutes, for 12 minutes (2 sets of each):

Station 1 – Supinated-Grip Pull-Ups x 8-10 reps @ 2110

Station 2 – Dumbbell Shoulder Press x 8-10 reps @ 2111

Station 3 – L-Sit or L-Sit Progression x 45-60 seconds


Metcon (Time)


Three rounds for time of:

30/20 Calories of Rowing

15 Chest-to-Bar Pull-Ups

10 Strict Handstand Push-Ups


Three rounds for time of:

30/20 Calories of Rowing

20 Dumbbell Push Presses

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