CrossFit Odyssey – CrossFit
Warm-up
Joints/Tens (No Measure)
Joints
Ten of each:
pushups,
Back Extensions (supermans),
situps,
air squats,
pull-ups,
Push Presses and
Overhead Squats
.
Two sets of:
Run x 300m
Passive Supinated Grip Hang on Pull-up Bar x 60 seconds
Prone Plank x 30 seconds
Two sets of:
Front Rack Kettlebell Carry x 50ft
Front Rack + Left Kettlebell Overhead Carry x 50ft
Front Rack + Right Kettlebell Overhead Carry x 50ft
Double Kettlebell Overhead Carry x 50ft
Weightlifting
Shoulder Press (1×3, 1×2, 10×1)
1-RM Shoulder Press
Every 2 minutes, for 8 minutes (4 sets) of:
Shoulder Press
*Set 1 – 3 reps @ 60-65%
*Set 2 – 2 reps @ 70-75%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 80-85%
Followed by…
Every 3 minutes, for 15 minutes (5 sets) of:
Shoulder Press x 1 rep
*Set 1 – 1 rep @ 90-93%
*Set 2 – 1 rep @ 93-96%
*Set 3 – 1 rep @ 96-99%
*Set 4 – 1 rep @ 101-103%
*Set 5 – 1 rep @ 101+%
Compare results to July 5, 2023.
FITNESS
Every 90 seconds, for 24 minutes (4 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
Station 4 – Hollow Hold/Rock x 60 seconds
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
.
FITNESS | “Helen-ish” Conditioning
Three rounds for time of:
400 Meter Run
30 Kettlebell Swings
Compare results to July 5, 2023.