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CrossFit – Thu, Sep 14

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Two sets of:

Assault Bike x 60 seconds

Kettlebell Passive Squat x 30 seconds (Hold a kettlebell in the bottom of your squat and shift your weight from side to side to open up the hips)

Two sets of:

Kettlebell Mountain Climber x 10 reps

Kettlebell Goblet Squat x 3 reps @ 32X1


The Eagle (Weight)

Eight rounds for max load of:

8 Kettlebell Front Squats

20-Meter Kettlebell Farmer’s Carry

This is a test from the legendary Dan John, and is something that we will come back to. Your goal is to pick the heaviest kettlebells you think you can handle without putting down for the duration of the 8 rounds. You will perform 8 front squats, then immediately drop the kettlebells to your sides and walk 20 meters. You’ll repeat this 8 times – 64 total squats and 160-meters of farmer’s carry.
*Compare results to June 8, 2023.

Strength & Skill

Three sets of:

Bulgarian Split Squats x 8 reps each leg @ 3111

Rest while partner works

Single-Arm Dumbbell Row x 8 reps each arm @ 2111

Rest while partner work

Bulgharian Split Squat (3×8)

*leave a score if you added weight.

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