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TUESDAY, 12/1/2020

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 #7 (No Measure)

3 sets of:

Inch Worm Reach and Hold (3 seconds) x 5/10 reps

Side Crunches x 10/20 reps

Tuck Rocks x 20/40 reps

Side Plank (right and left) Forward/Backward Hips x 10/20 reps

Seated Straddled Leg Lift Hold x 5/10 seconds

Rest if necessary

Warm-up (No Measure)


Two sets of:

60 Seconds Row

30 Seconds Reach Thrus

30 Seconds Pass Thrus in a Squat

60 Seconds Rowing

30 Seconds Banded Good Mornings

30 Seconds Banded Glute Bridges

Followed by…

60 Seconds Russian Kettlebell Swings (light)


Four sets of:

Barbell Hip Thrusts x 6 reps @ 20X1

(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)

Rest 90 seconds

Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111

Rest 90 seconds


Metcon (Time)

For time:

100 Double-Unders

21 Deadlifts (205/145 lbs)

100 Double-Unders

15 Deadlifts

100 Double-Unders

9 Deadlifts


Three rounds for time of:

400 Meter Run

30 Kettlebell Swings

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