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MONDAY, 3/8/21

CrossFit Odyssey – CrossFit

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Meeting ID: 621 002 4813


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

Warm-up (No Measure)

Three sets of:

10 Side Plank Reach-Throughs each side

20 Superman Punches

30 second Hollow Hold

Rest 30 seconds


Single-Arm Hang from Bar x 10-15 seconds per side

Over the Shoulder Barbell Stretch x 30 seconds per side

Three sets of:

Static Ring Holds (in lockout/top position) x 15-20 seconds

Rest 10 seconds

Static Ring Holds (in catch/bottom position) x 5-10 seconds

Rest as needed


Seated Unsupported Strict Press (5 x 2-3)

sit on a bench without back support and press the barbell from shoulder to overhead
Five sets of:

Unsupported Seated Strict Press x 3-4 reps

(sit on a bench without back support and press the barbell from shoulder to overhead)

Rest 2-3 minutes


Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

Run 400 Meters

8 Strict Pull-Ups

12 Strict Handstand Push-Ups

Accessory Work

Every minute, on the minute, for 6 minutes:

Minute 1 – 8-10 Supine Ring Rows @ 2111

Minute 2 – 45 Second Prone Plank Hold

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