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SUNDAY, 4/4/21

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)

400 Meter Run (nasal breathing only)

Banded Perfect Stretch x 60 seconds per side

Banded Lat Stretch x 60 seconds per side

400 Meter Run (nasal breathing only)

Over/Under Barbell x 6-8 reps each direction

Scap Ring Pull-Ups x 5 reps

Large Ring Swings x 5-7 rep

Barbell Warm-Up (use an empty barbell and focus on positioning)

5 Clean Pulls

5 Muscle Cleans

5 Front Squats

5 Sotts Presses

5 Hang Clean + Power Jerk

5 Clean & Split Jerk


Clean and Jerk (4x (3+1))

Four sets of:

3-Position Clean + 1 Jerk @ 75-80%

(high hang, mid-thigh, below the knee)

Rest as needed


Metcon (3 Rounds for time)

Three sets for times of:

15/10 Calorie Assault Bike

4 Chest-to-Bar Pull-Ups

15/10 Calorie Row

10 Burpee Over the Erg

20 Thrusters (65/45lb.)

6 Pull-Ups

Rest 3 minutes between sets

Scaling Options for Chest-to-Bar or Pull-Ups (choose one of the following):

Band Assisted Chest-to-Bar/Chin-over-the-Bar Pull-Ups

Jumping Chest-to-Bar/Chin-over-the-Bar Pull-Ups

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