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SUNDAY, 10/3/21

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 or Ski-Erg x 3-5 minutes @ easy pace

(Keep HR under 115 BPM)

Banded Lat Stretch x 30 seconds per side

Banded Hamstring Pulse x 30 seconds per side

Cozy Bent Leg Lift x 10 reps with a 5 second hold

Plank Shoulder Taps x 30 reps afap

3 rounds not for time but under 10 minutes:

30-50 Double-Unders (or 30-50 seconds Double-Under Practice)

10 Toes-to-Bar (practice a long and short kip) or knee ups

10 Strict Handstand Push-Ups* add risers as necessary or use a box or pike push up


Metcon (11 Rounds for weight)

Every 3 minutes, for 24 minutes (8 sets) of:

20/15 Calorie Assault Bike (55+: 15/10 Calorie)

*Power Clean

Sets 1-2: 10 Power Cleans @ 50% of 1-RM

Sets 3-4: 7 Power Cleans @ 60% of 1-RM

Sets 5-6: 4 Power Cleans @ 70% of 1-RM

Sets 7-8: 2 Power Cleans @ 70-80% of 1-RM

Then, once recovered, complete:

Three sets of:

Power Clean x 1 @ 85% of 1-RM

Rest 90 seconds

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