CrossFit Odyssey – CrossFit
Joints/Tens (No Measure)
Joints Ten of each:
Pushups,
Back Extensions (supermans),
Situps,
Air Squats,
Pull-ups,
Push Presses and
Overhead Squats
.
Warm-up
Two Rounds of:
200m run
10 air squats
10 barbell strict press
Two Rounds of:
With an empty barbell-
5 muscle snatch
5 hang power snatch
5 overhead squats
Weightlifting
Snatch (1×1)
Every 2 minutes x 7 sets
1 Snatch building to 80-90% of 1 rep max Snatch
Every 2 minutes, for 10 minutes (5 sets):
2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)
FITNESS:
Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Banded Muscle Snatches x 12 reps @ 2111
Station 2 – Prone Lying Hamstring Curls x 12 reps @ 4010
(lay on a bench with lower legs hanging off, squeeze a med ball between your feet and curl)
Station 3 – Flutter Kicks x 45-60 seconds
Station 4 – Bat Wing Holds x 6 reps @ 2118
(prone lying on the bench; pin your shoulders down and back for 8 seconds with DBs or BB for loading)
Metcon
10 Minute AMRAP (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 10 minutes of:
40 Air Squats
20 Kettlebell Snatches (24/16 kg – switch arms every 10 reps)
10 Chest-to-Bar Pull-Ups
FITNESS:
Complete as many rounds and reps as possible in 10 minutes of:
30 Air Squats
20 Dumbbell Snatches (switch arms every 10 reps)
5 Strict Pull-Ups