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
.

Assault Bike x 90 seconds at an easy pace

Rest 30 seconds

Assault Bike x 60 seconds at a moderate pace

Rest 30 seconds

Assault Bike x 30 seconds at a hard pace

Two sets of:

Wall Ball Overhead Alternating Reverse Lunge x 20 steps

Wall Ball Shots x 10 reps

Broad Jump x 3 reps

Weightlifting

Snatch

Every minute, on the minute, for 10 minutes (10 sets): Snatch

*Sets 1-5 = 2 reps @ 70% of 1-RM Snatch

*Sets 6-10 = 1 rep @ 75% of 1-RM Snatch

FITNESS:

Four sets of:

Russian Step-Ups x 10 reps each leg

Rest 30 seconds

Cuban Press x 8-10 reps @ 3131

Rest 30 seconds

100-Meter Front-Racked Kettlebell Carry

Rest 30 seconds

Metcon

Metcon (Time)

PERFORMANCE:

Five rounds for time of:

20 Wall Ball Shots (20/14 lbs to 10′)

5 Squat Snatches (135/95 lbs)
FITNES:

Complete as many rounds and reps as possible in 12 minutes of:

30 Air Squats

10 Alternating Single-Arm Dumbbell Snatches