CrossFit Odyssey – CrossFit
Warm-up
.
Two sets of:
Run x 200m
Ring Rows x 10 reps
Two sets of:
Dive-bomber push-up x 5 reps
Burgener warm up – see coaches notes!
Weightlifting
Snatch
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 70+%
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 80+%
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 reps @ 90-95%
FITNESS:
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Bear Crawl ISO Barbell Roll-Outs x 45-60 seconds
Station 3 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 4 – Banded Glute Bridges x 30 reps @ 10X0
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 12 minutes of:
4 Wall Walks
12 Alternating Dumbbell Snatches (50/35 lbs)
FITNESS:
Complete as many rounds and reps as possible in 12 minutes of:
4 Wall Walks
12 Alternating Dumbbell Snatches