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CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)

Banded Lat Stretch x 30-60 seconds per side

Banded Sampson Stretch x 30-60 seconds per side

Lateral Banded Walks x 30 seconds each direction

Scapular Pull-Ups x 10-15 reps

Three Sets:

1 Cluster* + 2-3 Thrusters

*Squat Clean straight into Thruster – this is to practice going straight into your first rep each set of the thrusters.

Rest as needed

30 seconds Assault Bike

3 Pull-Ups (or Burpees if you are saving your pull-ups)

20 seconds Assault Bike

3 Pull-Ups

10 seconds Assault Bike

3 Pull-Ups

*Sub burpees for pull-ups if you are saving yours for the workout.


“Fran Sandwich” (Time)

For time:

1000 Meter Row

Rounds of 21, 15 and 9 reps of:

Thrusters (95/65 lbs)


800 Meter Run

For time:

800 Meter Run

15 Dumbbell Thrusters

15 Strict Pull-Ups

12 Dumbbell Thrusters

12 Strict Pull-Ups

9 Dumbbell Thrusters

9 Strict Pull-Ups

1000 Meter Row


Two sets of:

Bulgarian Split Squat x 20 reps @ 1010

(perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement; you can use a front or back-racked barbell or dumbbells held at your sides for these, choose what you prefer and load it appropriately)

Rest 60 seconds between legs, and 2-3 minutes between sets

Accessory Work

Three sets of:

Seated Banded Rows x 15-20 reps

Rest 60 seconds

Single Arm Overhead Tricep Extension x 12 reps each arm

Rest as needed

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