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WEDNESDAY, 8/10/22

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 1 mile, nasal breathing only

“Barbell Back Squat Warm-up”

Low-Loaded Horse Stance x 30 seconds

Low-Loaded Horse Stance Squats x 6 reps

Low-Loaded Cossack Squats x 6 reps per side

Side-Bends x 12 per side

Good Morning x 6 reps

Kang Squat x 6 reps

Back Squat x 6 reps


Back Squat (3X3, 3X6)

Every 2:30, for 12:30 (5 sets):

Back Squat

*Sets 1-3 = 3 reps @ 85-88%

*Sets 4-5 = 6 reps @ 75-78%

The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.


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

Station 1 – Left Leg Bulgarian Split Squat x 8 reps @ 3011

Station 2 – Right Leg Bulgarian Split Squat x 8 reps @ 3011

Station 3 – 4-Count Squat Compression x 6-8 reps @ 2222

Station 4 – Prone Swimmers x 6-8 reps @ 4040


Metcon (5 Rounds for time)

Every 3 minutes, for 15 minutes (5 sets) of:

12 Burpee Box Jump-Overs (24″/20″)

20 Wall Ball Shots (20/14 lbs)

Accessory Work

Tabatas Double unders

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