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:
PVC Pipe Shoulder Pass Thrus x 10 reps (slow and controlled)
Shoulder Tap + Push-Ups x 5-7 reps
Deep Squat Progressions x 3 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 Balance
Snatch Technique Primer!!!
Your score for today will be your Max SNATCH BALANCE – learn to get comfortable dropping under that bar!
Every 90 seconds, for 6 minutes (4 sets):
Drop Snatch x 5 reps
Every 90 seconds, for 6 minutes (4 sets):
Snatch Balance x 3 reps
Snatch Complex:
Every 2 minutes, for 20 minutes (10 sets):
2 Hang Snatches + Snatch + Pause Overhead Squat @ 60-75%
youtu.be/Bo9dza4AD9Q
youtu.be/qNC3x8XECFE
Pause in the overhead squat for 3 full seconds.
Metcon
Metcon (Time)
Five rounds at Zone 2 (Conversational) Pace:
400 Meter Jog
8 Double Dumbbell Front Squats (35/20 lbs)
25/20 Calorie Ski or Row
8 Double Dumbbell Deadlifts (touch the front heads of the dumbbells to the floor) (35/20 lbs)
Adjust weight to stay in zone 2