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:

Assault Bike x 60 seconds

Robo Dog x 50ft forwards, 50 ft backwards

Barbell Kang Squat x 5 reps

Two sets of:

Banded Muscle Snatch x 15 reps

Burpee Broad Jump x 5 reps

Weightlifting

Hang Snatch (3X1)

Every 2 minutes, for 6 minutes (3 sets):

Hang Snatch x 1 rep @ 80+%

followed by…

Snatch (5X2)

Every 2 minutes, for 10 minutes (5 sets):

Snatch x 2 reps @ 85+%

FITNESS:

Every 2 minutes, for 16 minutes (4 sets of each):

Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011

Station 2 – Bear Crawl ISO Barbell Roll-Outs x 45-60 seconds

Metcon

Metcon (Time)

PERFORMANCE:

Five rounds for time of:

6 Overhead Squats*

12 Toes to Bar

30 Double-Unders

*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 6 reps unbroken.

FITNESS:

Five rounds for time of:

12/9 Calories of Assault Bike

12 Goblet Squats

24 V-Ups