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:
Assault Bike x 90 seconds at conversational pace
Frog Rocks x 60 seconds
youtube.com/watch?v=-e1Xjxr2Y0M
PVC Cross-Bench Pullover x 60 seconds
Barbell Kang Squat x 8 reps
Weightlifting
Snatch (1X1, 5 x (2+1))
Strength | Performance
Take 12-15 minutes to build to 85-95% of your 1-RM Snatch
then…
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
Metcon (Calories)
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:
40 Air Squats
20 Kettlebell Snatches (switch arms every 10 reps)
10 Strict Pull-Ups