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SUNDAY, 5/15/22

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)

Three rounds of:

400 Meter Run/500 Meter Row

10 Barbell Front Squats

10 Candlestick Roll to Pistol or Squat Balance (5 per side)

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.


Front Squat (1X5, 1X4, 1X3, 1X4, 3X1, 1XMAX)

Every 2 minutes, for 14 minutes (7 sets):

Front Squat

Set 1: 5 reps @ 65% of 1-RM

Set 2: 4 reps @ 75%

Set 3: 3 reps @ 80%

Set 4: 2 reps @ 85%

Sets 5-7: 1 rep @ 90%+

Followed by…

One set of:

Front Squat x Max Reps @ 80% (make note in the comments)

Stop if your form starts to break down.


Metcon (Time)

Three rounds of:

400 Meter Run

6 Strict Pull-Ups

500 Meter Row

15 Double Dumbbell Front Squats (50/35)

35/30 Calorie Assault Bike

*Try to maintain 60-70% of your max heart rate and maintain nasal inhale/mouth exhale:

Accessory Work

Three sets of:

GHD Supine Plank x 45-60 seconds

Rest as needed

40 Russian Twist @ 1111 Tempo (20 each side)

Rest as needed

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