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:

Row x 250m, nasal breathing

Burpee Broad Jump x 5 reps

Two sets of:

Snatch Grip Romanian Deadlift x 8 reps

Snatch Grip Push Press x 8 reps

Weightlifting

Hang Snatch (6 x (1+1))

Every 2 minutes, for 12 minutes (6 sets):

Hang Snatch from Mid-Thigh + Snatch @ 80-85% of 1-RM Snatch

FITNESS:

Every minute, on the minute, for 16 minutes (4 sets) of:

Station 1 – Waiter’s Carry x 20-25 seconds each arm

Station 2 – Supine Ring Rows x 8 reps @ 2111

Station 3 – Copenhagen Side Plank (Left) x 30-40 seconds (accumulate the time if necessary)

Station 4 – Copenhagen Side Plank (Right) x 30-40 seconds (accumulate the time if necessary)

Metcon

Metcon (3 Rounds for time)

Every 7 minutes, for 21 minutes (3 sets) for times:

1000 Meter Row

20 Front-Racked Kettlebell Walking Lunges (24/16 kg KBs)