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)
12-Minute Mobility for Hip Hinge Day
OR if snatching:
The Complete Snatch Warm-Up
2 sets of:
The Burgener Warm-Up
Strength/Skill
Snatch (8 X 1)
PERFORMANCE:
Every 2 minutes, for 16 minutes (8 sets):
Snatch from 2″ Below the Knee x 1 rep
(pause for 2-3 seconds at 2″ below the knee, then snatch)
Suggested loading by set (by % of 1-RM Snatch): 55, 60, 65, 70, 75, 80, 83, 85+
FITNESS:
Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – Snatch-Grip Romanian Deadlift x 6 reps @ 3111
Station 2 – Waiter’s Carry x 20-25 seconds each arm
Station 3 – Supine Ring Rows x 8 reps @ 2111
Station 4 – L-Sit Hold x 30-40 seconds (accumulate the time)
Metcon
Metcon (5 Rounds for weight)
PERFORMANCE:
Every 4 minutes, for 20 minutes (5 sets) for max load:
500 Meter Row
4 Snatches
You may only take 5 attempts each set. For each set, note the total amount successfully lifted – i.e., if you make all 4 lifts at 200 lbs, you’d note 800 lbs for that set; if you make 3/4 at 200 lbs, you’d note 600 lbs for that set.
FITNESS:
Every 4 minutes, for 20 minutes (5 sets) for times:
500 Meter Row
20 Alternating Single-Arm Dumbbell Snatches
Accessory Work
Three sets of:
Kneeling Paloff Press x 10-12 reps
Rest 15 seconds
Ab-Wheel Roll-Outs x 12-15 reps
Rest 60 seconds