CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)

Ten of each:

Pushups,

Back Extensions (supermans),

Situps,

Air Squats,

Pull-ups,

Push Presses and

Overhead Squats

.

General Warm-Up

2:00 Machine of Choice

Leg Scoop Walk x 20

5 Inchworms

10 Straight Arm Lat Pulls

Specific Warm Up

2 Rounds

8 Romanian Deadlifts

8 Back Rack Reverse Lunge

8 Good Mornings

8 Scapular Pull ups

Strength (Part A)

Deadlift (3x(6-8))

Three sets of:

Deadlift x 6-8 reps @ 20X1

Rest 20 seconds

Tall Box Jumps x 6 reps

Rest 3 minutes

Please record heaviest load used for the 6-8 reps.

Conditioning (Part B)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Full Victory

Three rounds for time of:

300 Meter Run

21 Kettlebell Swings

12 Pull-Ups

Compare results to July 17, 2024.