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FRIDAY, 9/24/21

CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats

Warm-up (No Measure)

Shoulder Circuit

Bicep Openers x 10 reps

Xiopang x 10 reps

Bent Over Rows x 10 reps

Bicep Curl + Push x 10 reps

Three sets of:

Bear Crawl x 20 steps forward

Bear Crawl x 20 steps backward

(Sub Box Bear Crawls x 45-60 seconds if space is limited)

Suitcase Carry x 50′ feet each arm

(Keep the shoulders square – no leaning)

Weightlifting

Three sets for max reps of:

Unbroken Shoulder Press @ 80% of bodyweight

Rest 15 seconds

Unbroken Strict Pull-Ups

Rest 3 minutes

Shoulder Press (3 x max)

Three sets for max reps of:

Unbroken Shoulder Press @ 80% of bodyweight

Rest 15 seconds

Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.

Pull-ups (3 x max)

Three sets for max reps of:

Unbroken Strict Pull-Ups

Rest 3 minutes

Metcon

Metcon (Time)

For time:

10 Wall Ball Shots (20/14 lbs)

1 Ring Dip

9 Wall Ball Shots

2 Ring Dips

8 Wall Ball Shots

3 Ring Dips



1 Wall Ball Shot

10 Ring Dips

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