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
.
Upper Body Warm-Up
Perform 8-10 reps with each drill
Banded Pass Thrus in Squat x 10 reps
3-Position Snatch Warm-Up (empty barbell)
High Hang Power Snatch x 3 + 3 Overhead Squats
Low Hang Power Snatch x 2 + 2 Overhead Squats
Slow Pull Snatch x 1
Weightlifting
Snatch (5x(1+1), 8x(2+1))
Snatch + Hang Snatch
Every 2 minutes, for 10 minutes (5 sets):
Snatch + Hang Snatch @ 60-75%
Snatch Pulls to Knee + Snatch
Every 2 minutes, for 16 minutes (8 sets)
2 Snatch Pulls to Knee + Snatch @ 85-90%
The first two pulls will be only to your knee – focusing on perfect weight distribution keeping your hips down and chest up on separation..then snatch the weight.
Metcon
Metcon (Time)
Zone 2 Conditioning
Complete four rounds at Zone 2 Pace:
40 calorie Echo Bike
15 Kettlebell Deadlifts 16/12 kg
25 Foot Kettlebell Front Rack Walking Lunges 16/12 kg
Please note this is going to take longer than the time allotted. Either put a time cap on it or plan on finishing late!