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
.

3 rounds:

10 Calorie Assault Bike

5 Inchworm + 1 Push Up

10 Snatch Grip RDL

Weightlifting

Snatch (5 x (1+1+1))

Five sets of:

Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch

Rest as needed

FITNESS:

Every minute, on the minute, for 15 minutes (3 sets of each):

Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011

Station 2 – Ab-Wheel or Barbell Roll-Outs x 8-10 reps @ 3020

Station 3 – Single-Arm Dumbbell Row x 8 reps @ 2111 (Left)

Station 4 – Single-Arm Dumbbell Row x 8 reps @ 2111 (Right)

Station 5 – Banded Glute Bridges x 20-25 reps @ 10X0

Metcon

Metcon (4 Rounds for time)

PERFORMANCE:

Every 4 minutes, for 16 minutes (4 sets) for times:

25/18 Calories of Assault Bike

10 Power Snatches (135/95 lbs)

Each set should take no more than 3 minutes. The Assault Bike should be done in two minutes or less; please adjust the calories or loading to ensure that you get at least one minute of rest between sets.

FITNESS:

Every 4 minutes, for 16 minutes (4 sets) for times:

25/18 Calories of Assault Bike

25 Kettlebell Swings

Each set should take no more than 3 minutes. The Assault Bike should be done in two minutes or less; please adjust the calories or reps to ensure that you get at least one minute of rest between sets