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THURSDAY, 3/11/21

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)

Three sets of:

30 Left Leg Banded Box Step-Ups

30 Right Leg Banded Box Step-Ups

Place the band on the back of your neck, then place the band under the middle of your foot on top of the box. Perform all 30 reps on one leg before switching to the next.


Three Sets:

20 seconds of Alternating Lunges

(mix it up each round: lateral, front, bowler)

10 seconds rest

20 seconds of Single-Arm Plank (right)

10 seconds rest

20 seconds of Hold in Bottom of Squat

10 seconds rest

20 seconds of Single-Arm Plank (left)

10 seconds rest

20 seconds of Assault Bike (build in intensity each set)

10 seconds rest


Metcon (5 Rounds for time)

Every 8 minutes, for 40 minutes (5 sets) for times:

500 Meter Row

400 Meter Run

30 Wall Ball Shots (20/14 lbs)

Please note times for each of your five sets, and then total those times for your overall time. Your goal should be lowest overall time. Athletes should modify distances or repetitions to ensure at least 2 minutes of rest between sets.

Compare your results to November 04, 2020.

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