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MONDAY, 9/30/19

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)

12-Minute Mobility for Hip Hinge Day

Two sets of:

Single-Arm Ring Row x 5 reps each arm @ 2111

(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)

Rest 15 seconds

Band Pull-Throughs x 10 reps @ 2011

(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)

Rest 15 seconds


Deadlift (1X1)


Take 25-30 minutes to build to today’s 1-RM Deadlift


Every 2 minutes, for 24 minutes (3 sets):

Station 1 – Barbell Hip Thrusts x 8-10 reps @ 21X1

Station 2 – Kettlebell Sumo Stiff-Legged Deadlifts x 30 reps @ 1010

Station 3 – Pronated Grip Static Hang x 45-60 seconds (accumulate time, if needed)

Station 4 – Prone Plank x 60 seconds


Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

8 Pull-Ups

8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Left)

8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Right)

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