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
Warm-up (No Measure)
.
Kettlebell Swings x 15 (nasal breathing only)
Wall Slides x 5 @ 3131
Kettlebell Swings x 15 (nasal breathing only)
Static Hang x 60 seconds (accumulate time if needed)
Kettlebell Swings x 15 (nasal breathing only)
Pec Activation x 60-90 seconds
Kettlebell Swings x 15 (nasal breathing only)
Weightlifting
Shoulder Press (1×3, 1×2, 2×1, 5×1)
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+%
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:
Three rounds for time of:
400 Meter Run
30 Kettlebell Swings
Accessory Work
Three sets of:
Single leg Glute Bridge x 15 reps each leg
Rest as needed
Banded Pull Aparts x 25-30 reps
Rest as needed