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
Run x 400m
Two sets of:
Dumbbell Waiter’s Carry x 50 feet per arm
Suitcase Dumbbell Romanian Deadlift x 6 reps per side
If working on the Performance track, additionally perform one to two sets of:
“3-Position Snatch Warm-Up”
High Hang Power Snatch x 3 + 3 Overhead Squats
Low Hang Power Snatch x 2 + 2 Overhead Squats
Slow Pull Snatch x 1
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Weightlifting
Snatch (5x(1+1), 5×1)
Every 2 minutes, for 10 minutes (5 sets):
Hang Snatch + Snatch from 2″ Below the Knee
Start around 70-75% and build to 85% of your 1-RM Snatch.
Immediately followed by…
Every minute, on the minute, for 5 minutes (5 sets):
Snatch x 1 rep
Aim to perform these at around 87-90% of your 1-RM Snatch.
FITNESS:
Every 2 minutes, for 16 minutes (2 sets of each):
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – Dumbbell Death March x 20 steps @ 2011
Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 14 minutes of:
24 Alternating Pistol Squats
18 Chest-to-Bar Pull-Ups
12 Alternating Dumbbell Snatches (50/35 lbs)
FITNESS:
Complete as many rounds and reps as possible in 14 minutes of:
16 Alternating Pistol or Cossack Squats
12 Alternating Dumbbell Snatches
8 Strict Pull-Ups