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THURSDAY, 10/22/2020

CrossFit Odyssey – CrossFit

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Meeting ID: 621 002 4813


CORE: 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

Core #12 (No Measure)

3 sets of:

Breakdancers with Push-Up x 60 seconds

Hand Plank Arch/Hollow x 10/15/20 reps

Hollow Roll to Tuck-Up or V-Up x 10/20/30 reps

Reverse Snow Angle x 20/30/40 reps

Rest 2 minutes

Warm-up (No Measure)


Inchworms x 5

Plank to Toe Touch x 10-20 reps

Plank Shoulder Taps x 20-30

Two Sets:

Alternating Lateral Lunges or Cossack Squats x 12-14

Rotational Medicine Ball Throws x 5-7 each side

Single-Leg Jumps (box or broad) x 5-7 each side


Metcon (Time)

For time:

50 Kettlebell Swings (24/16 kg)

40 Walking Lunges with Farmer’s Carry (24/16 kg KB/DBs)

30 Burpees

20 Dumbbell or Kettlebell Thrusters (24/16 kg)

10 Bar Muscle-Ups OR Weighted Strict Pull-Ups, ETC

20 Dumbbell or Kettlebell Thrusters

30 Burpees

40 Walking Lunges with Farmer’s Carry

50 Kettlebell Swings

Accessory Work

OPTIONAL Hanging Challenge

Accumulate 3 minutes in a static hang (any grip) in as few sets as possible. You may rest up to 3 minutes between sets. Can you go unbroken?

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