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
Glute Activation

Banded Straight Leg Raises x 5 reps + 20 second Iso Hold

Banded Clam Shells x 5 reps + 20 second Iso Hold

Banded Hip Bridges x 10 reps

followed by …

Warm-Up Flow

Grab a 15-35 lbs plate and complete the following with nasal breathing only:

Right Suitcase Carry x 25′

Sumo Stance Deadlift x 10 reps (slow and controlled)

Left Suitcase Carry x 25′

Goblet Hold Good Mornings x 10 reps

Overhead Carry x 50′

Ground to Overhead x 8-10 reps

Weightlifting

Snatch (10×1)

Every 2 minutes, for 20 minutes (10 sets of):

Snatch

Sets 1-2: 1 rep @ 73-78%

Sets 3-4: 1 rep @ 80-85%

Sets 5-6: 1 rep @ 87-92%

Sets 7: 1 rep @ 94%

Sets 8-10: 1 rep @ 95+%

Metcon

Metcon (Time)

Complete five rounds for time:

5 Overhead Squats(155-135-105-95/105-95-75-65)

10 Front Rack Kettlebell Lunges (50-35/35-20 lbs)

15 Pull Ups

*12 min Time Cap