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SUNDAY, 3/1/2020

CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Dynamic Range of Motion Series

Inchworm Walk + Scap Push-Up + Press Up x 5 reps

Alternating Reverse Lunge with stretch x 10 reps

Alternating Lateral Lunge x 10 reps

Plank Walk x 20 seconds

Two sets of:

2 minutes of Assault Bike @ 60-65/50-55 RPMs

10 Push-Ups

Weightlifting

Deadlift (1X8, 1X6, 1X4, 1X2, 1X2)

Deadlift Progressions

Every 2 minutes, for 10 minutes (5 sets) of:

*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Set 4 – 2 reps @ 80%

*Set 5 – 2 reps @ 85%

Metcon

Metcon (Time)

Five rounds for time of:

10 Thrusters (65/45 lbs)

30 Double-Unders

At the 10:00 mark, complete:

For time:

15 Ring Muscle-Ups

(60+: 15 Ring-Dips)

Time cap: 20:00

If you do no have Ring Muscle-Ups then substitute with Ring-Dips or Stationary Dips.

Accessory Work

Three sets of:

5 Chest-to-Bar Pull-Ups

100-Foot Plate Pinch Walk (35/25 lb.; 55+: 25/15 lbs)

20 GHD Hip Extensions

100-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)

Rest 2 minutes

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