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
.
Get Low Warm-Up
Two sets of:
Assault or Echo Bike x 60 seconds
Over/Under Barbell Drill x 5 reps each direction
3-Position Snatch with Empty Barbell
Overhead Squat with 3 second pause x 5 reps
Weightlifting
Power Snatch (3×2, 6x (1+1))
Muscle Snatch + Power Snatch
Every minute, on the minute, for 3 minutes:
2 Muscle Snatches @ 60+%
Every 90 seconds, for 9 minutes (6 sets of):
Power Snatch x 1.1 @ 80-90%
Metcon
Metcon (AMRAP – Rounds and Reps)
Against a three-minute running clock, complete as many rounds and reps as possible of:
4 Alternating Single Arm Devils Press 50/35 lbs
6 Single Arm Dumbbell Shoulder to Overhead (3 per side) 50/35 lbs
8 Dumbbell Goblet Squats 50/35 lbs
10 Shuttle Run Lengths (25 feet = 1 rep)
Rest 60 seconds and repeat for a total of FIVE sets (picking up where you left off each time).