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THURSDAY, 5/12/22

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)



Run x 200m

Dive-bomber Push-up x 5

Passive Supinated Hang on Bar x 30 seconds

Two sets of:

Single-Arm Dumbbell Push-Press x 5 reps, right, then left

Dumbbell Waiter’s Carry x 50ft per arm, right, then left

Broad Jump x 5


Push Jerk (2x 3-5, 8x (1+1))

Every 90 seconds, for 3 minutes (2 sets):

Press from Split Jerk Position x 3-5 reps

Every 90 seconds, for 12 minutes (8 sets):

Power Jerk + Split Jerk

*Sets 1-2 = 55-60% of 1-RM of Power Jerk

*Sets 3-4 = 65-70%

*Sets 5-6 = 70-75%

*Sets 7-8 = 80-85%


Three sets of:

Dumbbell Shoulder Press x 10 reps @ 2111

Rest 45 seconds

Supine Ring Rows x 12 reps @ 2111

Rest 45 seconds

Dumbbell Skull Crushers x 15 reps @ 2011

Rest 45 seconds

Strict Toes to Bar or Hanging Leg Raises x 8 reps @ 2110

Rest 45 seconds


Metcon (Time)

Five rounds for time:

400 Meter Run

8 Strict Pull-Ups

16 Push-Ups @ 10X1

(pause at full extension on each rep)

Accessory Work

For completion:

2 Minute Banded March

30 GHD Hip Extensions (unweighted)

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