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

3 Rounds

Prone PVC Pipe Pass Through x 10

PVC Good Morning x 10

DB External Rotation x :30 / Side

Assault Bike x 5/3 Calories

With Empty Barbell:

Romanian Deadlift x 5

Snatch High Pull x 5

Snatch Balance x 5

Tall Snatch x 5

Hang Snatch x 5

Snatch x 5

Weightlifting

Snatch (12×1)

Every 2 minutes x 12 Sets (24 minutes) Build to a new 1RM Snatch

FITNESS:

Four Sets, of:

Single-Arm Banded Dumbbell Rows (Left) x 15 reps @ 2111

Rest 30 seconds

Single-Arm Banded Dumbbell Rows (Right) x 15 reps @ 2111

Rest 30 seconds

Stationary or Ring Dip and Support Hold x accumulate 40-60 seconds

(hold the bottom of the dip position for 20-30 seconds, rest for 15 seconds, then hold the top of a dip support for 20-30 seconds)

Rest 30 seconds

Dumbbell Bicep Curls x 15-20 reps

Rest 60 seconds

Metcon

Intervals (4 Rounds for time)

PERFORMANCE:

4 Rounds, each for time, of:

20/15 Calories of Assault Bike

10 Burpee Box Jump-Overs (24″/20″)

Rest 1:30 between rounds

FITNESS:

4 Rounds, each for time, of:

20/15 Calories of Assault Bike

10 Burpee Box Step-Overs

Rest 1:30 between rounds.

Goal < 2:00/round
Cap = 2:30/round (14:30 total time)