CrossFit Odyssey – CrossFit

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Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, CORONA At-Home Workouts – SUB LUNGES, BURPEES for Push Presses and Overhead Squats

CORE #6 (No Measure)

3 sets of:

Alternating Single Leg V-Up x 10/20/30 reps

Straight Leg Bottom Balance x 30/45/60 seconds

Elbow Plank x 30/45/60 seconds

Elbow Jack x 10/20/30 reps

Rest 2 minutes

()

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)

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

*Compare results to January 28, 2020