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
.

While only nasal breathing:

400 Meter Row

Waiters Carry x 100 ft (50 ft per arm)

30 seconds of 90/90 Hip Rotations (slow and controlled)

Two sets of:

PVC Pipe Pass Thrus x 10 reps

PVC Pipe Press from Behind the Neck x 10 reps

PVC Pipe Overhead Squats x 5 reps (ideally in a doorway or posted by a rig to work on positioning)

Weightlifting

Snatch (2×2, 4×1)

Every 2 minutes, for 12 minutes (6 sets):

Snatch with a 2 second pause in catch

*Set 1 = 2 reps @ 70% of 1-RM Snatch

*Set 2 = 2 reps @ 75% of 1-RM Snatch

*Set 3 = 1 rep @ 78-80% of 1-RM Snatch

*Set 4 = 1 rep @ 80-83% of 1-RM Snatch

*Set 5 = 1 rep @ 83-85% of 1-RM Snatch

*Set 6 = 1 rep @ 85% of 1-RM Snatch

Metcon

Metcon (Time)

For time:

.5 mile Assault or Echo Bike

20 Toes to bar

40 Alternating DB Snatch (35/20 lbs)

20 Toes to bar

.5 mile Assault or Echo Bike

TIME CAP = 15 MINUTES