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)
Core: 3 sets
Seated Piked double leg lift x15
tuck up to v-up complex x10
side hand plank hip circles x 10 each
Super man open and close x 15
Two Sets w/ PVC or empty barbell:
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Press in Receiving
*Every new line means take a short break before moving to the next movements.
Weightlifting
Snatch (10 x 2)
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1.1 reps
(rest 10 seconds between singles)
Approximate loading % per set: 55, 60, 65, 70, 75, 78, 80-85, 85-90, 90-95, 95+, 95+
FITNESS:
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Barbell Power Rows x 10 reps
Station 2 – Strict Pull-Ups x 10-12 reps @ 21X0
Station 3 – Jefferson Curl x 5 reps @ 4442
Station 4 – Prone Behind the Neck PVC Press x 4 reps @ 4444
Metcon
Ingrid (Time)
10 Rounds For Time:
3 Snatches (135/95 lb)
3 Burpees Over the Bar
To learn more about Ingrid click here
FITNESS:
Complete as many reps as possible in 8 minutes of:
Single-Arm Kettlebell or Dumbbell Snatches
Partition the reps between arms however you see fit. The goal is constant movement and rep accumulation for 8 consecutive minutes.
Compare results to February 10, 2021.