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)
Assault Bike with nasal breathing only x 3 minutes
Two sets of:
Frog Rocks x 60 seconds
PVC Cross-Bench Pull-Over x 60 seconds
If working on the Performance track, complete two sets of:
“Three-Position Snatch Complex”
High Hang Power Snatch x 3 + 3 Overhead Squats
Low Hang Power Snatch x 2 + 2 Overhead Squats
Slow Pull Snatch x 1
If working on the Fitness track, complete two sets of:
Kettlebell Single-leg Romanian Deadlift x 6 per side
Cossack Squat with Kettlebell Goblet Hold x 6 per side
Weightlifting
Snatch (6X1, 4X1)
Every 90 seconds, for 9 minutes (6 sets):
Snatch x 1 rep @ 80-88% of 1-RM Snatch
Every 2 minutes, for 8 minutes (4 sets):
Snatch x 1 rep @ 90-94% of 1-RM Snatch
FITNESS:
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – 16 Dumbbell Death Marches @ 3011
Station 2 – 75-Second Horse Stance Hold
Station 3 – Batwing Extensions x 7-8 reps @ 3232
Metcon
Metcon (4 Rounds for time)
Every 4 minutes, for 16 minutes (4 sets) for times:
20/15 Calories of Assault Bike
12 Burpee Box Jump-Overs (24″/20″)
Accessory Work
Three sets of:
15 Right Leg Bulgarian Split Squats
Rest 30 seconds
15 Left Leg Bulgarian Split Squats
Rest 30 seconds
30 Banded Hamstring Curls
Rest 60 seconds
*Please use a light dumbbell or unweighted for your split squats.