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
2 Rounds:
Supine Table Hold x :30
Cat/Cow x :30
Prone PVC Pipe Pass Through x :30
PVC Pipe Bender x :30
Prone Lying Hamstring Curl x :30
With Empty Barbell:
Good Morning x 5
Snatch Balance x 5
Snatch Grip RDL x 5
Snatch High Pull x 5
Muscle Snatch x 5
Then…
3-Position Snatch x 1 @ 50%
3-Position Snatch x 1 @ 60%
Weightlifting
FITNESS:
Four sets, of:
Snatch-Grip Romanian Deadlift x 7-8 reps @ 4011
Single Arm Dumbbell Row x 5-6 reps each @ 2111
Banded Glute Bridges x 20-30 reps @ 10X0
Rest 30-45 seconds between tasks
High-Hang Snatch (3×1)
Every 2 minutes x 3 Sets:
High Hang Snatch – 1 rep @ 70+%
Hang Snatch (3×1)
Every 2 minutes x 3 sets:
Hang Snatch – 1 rep @ 80+%
Snatch (3×1)
Every 2 minutes x 3 Sets:
Snatch – 1 rep @ 90-95%
12 Minute AMRAP (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 12 minutes of:
4 Wall Walks
12 Alternating Dumbbell Snatches (50/35 lbs)
FITNESS:
Complete as many rounds and reps as possible in 12 minutes of:
30 Second Wall-Facing Handstand Hold
12 Alternating Dumbbell Snatches
100-Meter Run