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
.
Take 2-4 minutes to stretch lats/pecs
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 (8 x (1+1))
Every 2 minutes, for 16 minutes (8 sets):
Slow Pull Snatch + Snatch
(3-second pull from the floor to mid-thigh, then snatch.)
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 – Frog Pumps x 10 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Minute 5 – Ring Support Hold x 30 seconds
(hold hollow position during the ring support)
Metcon
Metcon (Time)
PERFORMANCE:
For time:
1000 Meter Row
50 Power Snatches (95/65 lbs)
800 Meter Run
FITNESS:
For time:
1000 Meter Row
75 Russian Kettlebell Swings
800 Meter Run