CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Wall Slides x 5 @ 3131

Y’s, T’s & W’s x 5 per position

Pec Activation x 60-90 seconds

Kettlebell Halos x 10 (5 each direction)

Two Sets:

Push Press x 5 (lightish weight or barbell only)

Overhead Alternating Reverse Lunges x 10 reps

Overhead Carry x 25 yards

Front Rack Carry x 25 yards

Front Rack Lunges x 10 reps

Strength/Skill

Shoulder Press (5X1, 2XMAX)

PERFORMANCE:

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

FITNESS:

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

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