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
.

BikeErg or Row x 5 minutes @ easy pace

Kettlebell Warm-Up

Two sets of:

Kneeling Kettelbell Halos x 5 reps each direction

Single Arm Kettelbell Shoulder to Overhead x 5 reps each side

Kettlebell Snatches x 10 reps

Russian Kettlebell Swings x 15 reps

Weightlifting

Hang Snatch (3 x (2-3), 6 x (1+1))

Every minute, on the minute, for 3 minutes:

2-3 Muscle Snatches @ 60+%

Every 90 seconds, for 9 minutes (6 sets of):

Hang Snatch x 1.1 @ 75-85%

Push Press (8 x 3)

Eight sets of:

Push Press x 3 reps @ 75-80%

Rest 60-90 seconds between sets

Dips (These can be ring or matador or any other scale – challenge yourself!)

Two sets of:

Max Effort Tempo Stationary Dips @ 1111 Rest as needed