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
With a Partner:
*Partner 1 will Bike at a slowly increasing pace while Partner B completes the following – Switch after each exercise*
Inchworm + Scap Push Up + Push-Up x 8
Deep Squat Progressions x 4
Plank Shoulder Taps x 20
Alternating Walking Lunge x 20
Specific Warm-up
With an empty barbell perform:
5 snatch grip romanian deadlifts
5 hang muscle snatches
5 hang power snatches
5 power snatches
Have your members build to working weight for the power snatches.
Metcon
Metcon (3 Rounds for reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 6 minutes of:
5 Devil’s Presses (50/35 lb DBs)
15 Air Squats
Rest 4 minutes, and when the running clock reaches 10:00…
Complete as many rounds and reps as possible in 6 minutes of:
10 Power Snatches (95/65 lbs)
15 Box Jumps (24″/20″)
Rest 4 minutes, and when the running clock reaches 20:00…
Complete as many rounds and reps as possible in 6 minutes of:
10 Push-Ups
20 Kettlebell Sumo Deadlifts (48/32 kg)
FITNESS:
Complete as many rounds and reps as possible in 6 minutes of:
5 Devil’s Presses (35/20 lb DBs)
5 Dumbbell Box Step-Overs
Rest 4 minutes, and when the running clock reaches 10:00…
Complete as many rounds and reps as possible in 6 minutes of:
10 Dumbbell Push Presses
15 Air Squats
Rest 4 minutes, and when the running clock reaches 20:00…
Complete as many rounds and reps as possible in 6 minutes of:
10 Push-Ups
20 Kettlebell Sumo Deadlifts (32/24 kg)
Please record total rounds and reps for all three sets.