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:
Assault Bike x 60 seconds
Robo Dog x 50ft forwards, 50 ft backwards
Barbell Kang Squat x 5 reps
Burgener Snatch Warmup…BB or PVC only
Weightlifting
High-Hang Snatch (10 X 3)
Every 90 seconds, for 15 minutes (10 sets) of:
High Hang Snatch x 3 reps
Let mechanics dictate the load, but focus should be on getting full extension and receiving in a low and stable position under the barbell.
FITNESS | Full Body Strength:
Every minute, on the minute, for 15 minutes (3 sets) of:
Station 1 – Landmine Row x 8-10 reps @ 2111 (Left)
Station 2 – Landmine Row x 8-10 reps @ 2111 (Right)
Station 3 – Dumbbell Z-Press x 8-10 reps @ 2111
Station 4 – Banded Palloff Hold x 45 seconds (Left)
Station 5 – Banded Palloff Hold x 45 seconds (Right)
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 12 minutes of:
4 Snatches (135/95 lbs)
8 Bar-Facing Burpees
12 Toes to Bar
FITNESS:
Complete as many rounds and reps as possible in 12 minutes of:
8 Alternating Dumbbell Snatches
8 Burpees
24 V-Ups