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 (No Measure)
Dumbbell Warm-Up
50′ Waiters Carry (Right)
10 Single Arm Dumbbell Press (Right)
50′ Waiters Carry (Left)
10 Single Arm Dumbbell Press (Left)
10 Goblet Hold Reverse Lunges
and then …
Barbell Warm-Up
3 Snatch Pulls
3 Muscle Snatches
3 Overhead Squats
3 Snatch Balances
3 Drop Snatches
3 Hang Snatches
Weightlifting
Hang Snatch (10×1)
Every 90 seconds, for 15 minutes (10 sets) of:
Hang Snatch + Overhead Squat
Build over the course of the 10 sets to today’s heavy.
FITNESS:
Three sets of:
Turkish Get-Ups x 2-3 reps each arm
Rest 45 seconds
Waiter’s Carry x 30 seconds each arm
Rest 45 seconds
Supine Ring or Barbell Rows x 8-10 reps @ 2111
Rest 45 seconds
L-Sit Hold x 45-60 seconds (accumulate the time)
Metcon
Metcon (Time)
PERFORMANCE:
Five rounds for time of:
6 Overhead Squats*
12 Pull-Ups
30 Double-Unders
*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 6 reps unbroken.
FITNESS:
Five rounds for time of:
6 Front Squats
8 strict pull-ups
60 Single-Unders
Goal Time: 10 min
Time Cap: 15 min
*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 6 reps unbroken.