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
.
Three sets of:
Inchworm x 3 reps
Broad Jump x 5 reps
Kip Swing x 7 reps
Two sets of:
Banded Face pull x 15 reps
Banded Muscle Snatch x 10 reps
Banded Overhead Press x 5 reps
Weightlifting
High-Hang Snatch (12 x 3)
Every minute, on minute, for 12 minutes:
Power Snatch from High Hang x 3 reps
Load the bar to prioritize good mechanics, primarily focusing on creating full and powerful hip and knee extension, and receiving the barbell overhead in a stable, balanced position.
FITNESS:
Three sets of:
Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Band Pull-Aparts x 30 reps @ 1010
Rest 45 seconds
Metcon
Primetime (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 7 minutes of:
7 Power Snatches (135/95 lbs)
14 Toes to Bar
FITNESS:
Complete as many rounds and reps as possible in 7 minutes of:
21 Kettlebell Sumo Deadlifts
14 V-Ups