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THURSDAY, 1/6/22

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)


Two sets of:

Perform 30 seconds on each side of the following movements…

*Station 1 – Banded Palloff Hold

*Station 2 – Banded Lateral Monster Walk

*Station 3 – Single-Leg Glute Bridge Hold

*Station 4 – Side Plank Hold

*Station 5 – Stationary Split Squats

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.


Bulgharian Split Squat (5x 6/6, 5×8)

Five sets of:

Bulgarian Split Squat x 6 reps each leg @ 30X1

Rest 30 seconds after each leg

Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0

Rest 60 seconds

Use the same load used on October 19, 2021 – which was your 8-RM. If you missed that session, use a load that will be challenging, but achievable for the five sets at the prescribed tempo. Note…the tempo is very important, so please maintain a controlled descent, and concentrate on exploding back up quickly.


Metcon (2 Rounds for time)

Two sets for times of:

50 Calories of Rowing

50 Wall Ball Shots (20/14 lbs)

Rest 5 minutes

Note times for both sets.

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