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MONDAY, 5/2/22

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)


Assault Bike x 2 minutes at 70% effort

Side Plank x 30 seconds per side

Assault Bike x 90 seconds at 75% effort (increase pace 2-5 RPM)

Banded Lat Press Down x 15 reps @ 2011

Assault Bike x 60 seconds at 80% effort (increase pace another 2-5 RPM)

Kettlebell or Barbell Romanian Deadlift x 10 reps @ 3011 Tempo


Clean (3X3, 3X2, 4X1)

Every 2 minutes, for 20 minutes (10 sets) of:

Sets 1-3 = 3 cleans @ 60-70%

Sets 4-6 = 2 cleans @ 70-80%

Sets 7-10 = 1 rep @ 80+%

This does not need to be a max effort attempt. If you feel good then let’s see some big weight!


Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Russian Kettlebell Swings x 25 reps

Station 2 – Bear Crawl ISO Barbell Roll-Outs x 45-60 seconds

Station 3 – Side Plank x 45 seconds on each side


Metcon (4 Rounds for time)

Every 4 minutes, for 16 minutes (4 sets) for times:

15/10 Calories of Assault Bike

2 Shuttle Runs (25-Feet Out & Back = 1 rep)

50-Foot Walking Lunges with DBs (50/35 lb DBs)

Accessory Work

Tabata Knee ups

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