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TUESDAY, 12/21/21

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)

Shoulder Circuit

Bicep Openers x 10 reps

Xiopang x 10 reps

Bent Over Rows x 10 reps

Bicep Curl + Push x 10 reps

Three sets of:

Bear Crawl x 20 steps forward

Bear Crawl x 20 steps backward

(Sub Box Bear Crawls x 45-60 seconds if space is limited)

Suitcase Carry x 50′ feet each arm

(Keep the shoulders square – no leaning)

Bench Press (3X5)

Three sets of:

Tempo Bench Press x 5 reps @ 21X1

Rest 45 seconds

Stationary Dips x 10-12 reps @ 2111

Rest 45 seconds

Band-Resisted Face Pulls x 8-10 reps @ 2111

Rest 45 seconds

L-Sit x 45-60 seconds (accumulated)

Rest 45 seconds


Metcon (Time)

Five rounds for time of:

40 Double-Unders OR 20 Lateral Jumps Over Barbell/Dumbbell

10 Dumbbell Hang Cleans (50/35 lb DBs)

10 Dumbbell Push Presses (50/35 lb DBs)

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