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THURSDAY, 7/2/2020

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

Core #13 (No Measure)

2 sets of:

Hand Plank Arm Scratchers x 10 reps

Elbow Plank Oblique Crunches x 10 reps

Hollow Body Flutter Kicks x 30seconds

Tuck Rocks (fast) x 30 reps


Warm-up (No Measure)


Every Minute on the Minute 6 minutes (3 sets):

Even – 20 seconds Support on Rings (top of dip) + 10 seconds Hold in Catch Position (bottom of dip)

Odd – 3 single-leg jumps (box or broad) per leg

(Complete all three on one leg before switching focus on a perfect landing more than height/distance – flat foot + soft knee)

Every Minute on the Minute 6 minutes (3 sets):

Even – 3-5 Perfect Parallette Shoot-Throughs

Odd – Banded Romanian Deadlifts x 20-30


Metcon (Calories)

Every minute, on the minute, for 30 minutes (6 sets):

Minute 1 – 16 Alternating Reverse Lunges with Dumbbell Farmer’s Carry

Minute 2 – 20 Single-Arm Dumbbell Presses (10 Left + 10 Right)

(non-working arm holds DB in front-racked position)

Minute 3 – 20 Box Jump-Overs (24″/20″ – jump up, step down)

Minute 4 – Max Calorie Assault Bike

Minute 5 – Rest

Score is total assault bike calories across the 6 sets. A good goal would be 20/15 calories each set!!

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