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WEDNESDAY, 8/21/19

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Wall Slides x 10 @ 3030

Pec Activation

Every Minute on the Minute for 6 minutes (2 sets):

Station 1 – Parallette Shoot-Throughs x 3-5 reps

Station 2 – Banded Glute Bridges x 10

Station 3 – Lat Insertion Pull-Ups x 5-10 reps


Bench Press (6X5)


Every 2 minutes, for 12 minutes (6 sets) of:

Tempo Bench Press x 5 reps @ 21X1

Use the first 3-4 sets to build to the heaviest load you can handle for the final 2-3 sets.


Three sets of:

Dumbbell Bench Press x 8 reps @ 20X1

Rest 45 seconds

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

Rest 45 seconds

Side Plank x 45 seconds each side

Rest 45 seconds


Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 15 minutes of:

45 Double-Unders

30 Push-Ups

15 Chest-to-Bar Pull-Ups


Complete as many rounds and reps as possible in 15 minutes of:

30 Lateral Jumps Over Parallette

20 Push-Ups

10 Strict Pull-Ups

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