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CrossFit – Mon, Dec 5

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats
Two sets of:
Supinated Grip Passive Hang on Pull-up Bar x 60 seconds
Dive-Bomber Push-up x 10 reps
Run x 200m

Two sets of:
Banded Palloff Hold x 30 seconds per side
Barbell Overhead Hold x 30 seconds (work on establishing tension from the feet, through core, up to the barbell)


Shoulder Press (5×1, 2x max)

Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:
Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM

Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Shoulder Press x 8-10 reps @ 2111
Station 2 – Strict Pull-Ups x 6-8 reps @ 2111
Station 3 – Farmer’s Carry x 100 Meters


Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Three rounds for time of:
400 Meter Run
30 Kettlebell Swings

Compare results to August 1, 2022.

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