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
.
Two sets of:
Run x 200m
Hanging Knee Raise Hold x 30 seconds
Kettlebell Goblet Squat Hold x 30 seconds
Two sets of:
Single-Arm Dumbbell Overhead Reverse Lunge x 8 reps, alternating
Dumbbell Kang Squat x 6 reps
Dumbbell Goblet Squat x 4 reps
Jumping Squat x 2 reps (take a moment between reps, perform for max height)
Weightlifting
Hang Snatch
Every 90 seconds, for 15 minutes (10 sets) of:
Hang Snatch from Mid-Patella x 2 reps
Let mechanics dictate the load, but it should be heavier than last week. Focus should be on getting full extension and receiving in a low and stable position under the barbell.
FITNESS:
Every minute, on the minute, for 15 minutes (3 sets) of:
Minute 1 – Single-Arm Dumbbell Row x 8 reps @ 2111 (Left)
Minute 2 – Single-Arm Dumbbell Row x 8 reps @ 2111 (Right)
Minute 3 – Nose-to-Wall Handstand Hold x 30 seconds
Minute 4 – Dumbbell Weighted Squat Jumps x 6 reps
(jump as high as you can with dumbbells at sides, land softly, rest for 5 seconds and repeat)
Minute 5 – Front Leaning Rest on Rings x 40 seconds
Metcon
Metcon (4 Rounds for time)
PERFORMANCE:
Every 4 minutes, for 16 minutes (4 sets) for times:
20/15 Calories of Assault Bike
8 Squat Snatches (135/95 lbs)
FITNESS:
Every 4 minutes, for 16 minutes (4 sets) for times:
20/15 Calories of Assault Bike
20 Alternating Dumbbell Snatches