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:
Double Unders or Single Unders x 30 seconds
Kip Swing x 10 reps
Broad Jump x 5 reps
Two sets of:
Banded Face Pull x 20 reps
Banded Muscle Snatch x 10 reps
Burpee Broad Jump x 5 reps
Weightlifting
Muscle Snatch (8 x 3)
Every 2 minutes, for 16 minutes (8 sets) of:
Muscle Snatch x 3 reps
This week you’ll be taking the barbell from the ground. The goal is to work with heavier loads than you used last week. Focus on refining your hip extension and bar path.
FITNESS | Full Body Strength & Mobility:
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Jefferson Curl x 5 reps @ 4442
Station 2 – Frog Pumps x 12-15 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Station 3 – Bat Wing Extensions x 5-6 reps @ 3333
Station 4 – Banded Overhead Triceps Extensions x 20-25 reps @ 10X0
Metcon
Metcon (Time)
PERFORMANCE:
For time:
100 Double-Unders
30 Toes to Bar
20 Double Dumbbell Hang Snatches (50/35 lbs)
10 Strict Handstand Push-Ups
20 Double Dumbbell Hang Snatches (50/35 lbs)
30 Toes to Bar
100 Double-Unders
FITNESS:
For time:
400 Meter Row
30 Toes to Bar or Hanging Knee Raises
20 Double Dumbbell Hang Snatches
10 Strict Handstand Push-Ups
20 Double Dumbbell Hang Snatches
30 Toes to Bar or Hanging Knee Raises
400 Meter Row