CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)

Joints Ten of each:

Pushups,

Back Extensions (supermans),

Situps,

Air Squats,

Pull-ups,

Push Presses and

Overhead Squats

.

Warm-up

200m run

10 air squats

10 barbell strict press

x 2 sets

Specific Warm-Up

With an empty barbell-

5 muscle snatch

5 hang power snatch

5 overhead squats

x 2 sets

Weightlifting

3-Position Snatch (Weight)

Every 3 minutes, for 15 minutes (5 sets):

3-Position Snatch @ 65-75%

(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)

FITNESS:

Three sets of:

Turkish Get-Up x 4 reps each arm

Rest 30-45 seconds

Cobra Peel-Offs x 5-6 reps (hold for 10-12 seconds)

Rest 30-45 seconds

Jefferson Curl x 5 reps @ 4442

Rest 30-45 seconds

Metcon

Max Reps Conditioning (4 Rounds for reps)

PERFORMANCE:

Against a 3-minute running clock…

400 Meter Run

Max Reps of Overhead Squats (115/75 lbs)

Rest 2 minutes, and repeat for a total of four (4) rounds.

FITNESS:

Against a 3-minute running clock…

400 Meter Run

Max Reps of Single-Arm Dumbbell Thrusters

(hold two dumbbells in the front-rack position and alternate punching one arm overhead)

Rest 2 minutes, and repeat for a total of four (4) rounds.