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:

Run x 200m

Ring Rows x 10 reps

Two sets of:

Dive-bomber push-up x 5 reps

Hang Power Snatch with an Empty Barbell x 5 reps

Empty Barbell Overhead Squats x 5 reps

Weightlifting

Snatch (5X3)

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

3-Position Snatch @ 75-85%

(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

Metcon (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.