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TUESDAY, 5/24/22

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)



Assault Bike x 90 seconds @ 70% effort

Plank Shoulder Taps x 30 reps

Assault Bike x 60 seconds @ 80% effort

Dumbbell Waiter’s Carry x 100 feet per arm

Assault Bike x 30 seconds @ 90% effort

Broad Jump x 5 (take a moment between each jump to reset such that you can give full effort to each one)


Push Jerk (10 x 1)

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

Push Jerk x 1 rep

Start at approximately 60% of your 1-RM and build to today’s heavy Push Jerk.


Three sets of:

1-1-2 Dumbbell Bench Press x 8-10 reps

Rest 45 seconds

Single-Arm Dumbbell Rows x 8-10 reps each @ 2111

Rest 45 seconds


Metcon (2 Rounds for reps)

Two sets for max reps of:

3 Minutes of Assault Bike for Calories

2 Minutes of Strict Handstand Push-Ups OR L-Seated Strict Press

1 Minute of Chest-to-Bar Pull-Ups

Rest 3 minutes

Accessory Work

Three sets of:

Dumbbell Bench Press x 12 reps

Rest as needed

Supinated Grip Strict Pull Ups x 6-10 reps

Rest as needed

Use a band to assist if needed in order to control throughout the enitre pull up

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