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TUESDAY, 10/1/19

CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Wall Slides x 10 @ 3030

Pec Activation

Every Minute on the Minute for 6 minutes (2 sets):

Station 1 โ€“ Parallette Shoot-Throughs x 3-5 reps

Station 2 โ€“ Single-Leg Glute Bridges x 10

Station 3 โ€“ Dead Bugs x 10-12 reps

Strength/Skill

Bench Press (10 X 3)

PERFORMANCE:

Every 90 seconds, for 15 minutes (10 sets) of:

Bench Press x 3 reps @ 20X0

Use between 65-75% of your 1-RM bench press and focus on moving the barbell as quickly as possible from your chest to full elbow extension. If you donโ€™t feel powerful driving the barbell off of you, reduce the load and focus on speed.

FITNESS:

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 โ€“ Landmine Press (Left) x 8-10 reps @ 21X1

Station 2 โ€“ Landmine Press (Right) x 8-10 reps @ 21X1

Station 3 โ€“ 25-30 Banded Overhead Triceps Extensions @ 1010

Station 4 โ€“ 100-Foot Farmerโ€™s Carry with Heavy Kettlebells

Metcon

Metcon (Time)

PERFORMANCE:

Five rounds for time of:

30 Double-Unders

15 Push Presses (95/65 lbs)

15 Push-Ups

FITNESS:

Five rounds for time of:

12/9 Calories of Assault Bike

12 Dumbbell Push Presses

12 Push-Ups


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