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:
“Depth Drop Series”
Depth Drop x 3
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 1
Two sets with an empty barbell of:
Snatch Grip Romanian Deadlift x 6 reps
Barbell Kang Squat x 6 reps
Overhead Squat x 6 reps (if mobility doesn’t allow, perform 6 alternating back rack lunges)
Weightlifting
Snatch (6x(1+1), 4×1)
Every 90 seconds, for 9 minutes (6 sets):
Halting Snatch Deadlift + Snatch
(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch)
*Sets 1-4 = 1 rep @ 80% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Snatch
Immediately followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep @ 90% of 1-RM Snatch
FITNESS:
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Supinated-Grip Bent-Over Barbell Row x 10 reps @ 21X0
Station 2 – Prone Lying Banded Hamstring Curls x 20 reps @ 1010
Station 3 – Strict Pull-Ups x Max Reps in 60 seconds
Station 4 – 4-Count Squat Compression x 6-8 reps @ 2222
Metcon
Metcon (Time)
PERFORMANCE:
For time:
15 Snatches (115/75 lbs)
30 Pull-Ups
12 Snatches
24 Pull-Ups
9 Snatches
18 Pull-Ups
FITNESS:
Three rounds for time of:
40 Kettlebell Swings
40 V-Ups