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SUNDAY, 7/21/19

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)

PVC Pipe Pass Thrus x 15 reps

Two sets of:

20 seconds Scap Pull-Ups

20 seconds Ring-Rows

20 seconds Russian Baby Makers

20 seconds Mountain Climbers

20 seconds Prone Plank Hold

200 Meter Row

(should take around 6 minutes to complete)


Overhead Squat (4×3)

Two sets of:

Sotts Press x 5 reps

Follow this progression if you have difficulty with this exercise

Every 2 minutes, for 8 minutes, complete (4 sets):

Overhead Squat x 3 reps @ 3111

Please focus on having a strong position for your Overhead Squat. Depending on your mobility, you may need to start with a PVC Pipe standing in front of a rack and use the rack to help assist you as you lower yourself into the bottom position of your squat.


Metcon (Time)

For time:

Row 1000 Meters

25 Squat Cleans (155-95/105-65)

Run 1 mile

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