CrossFit Odyssey – CrossFit
Warm-up
Weightlifting
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:
Bike x 60 Seconds
Burpee Broad Jump x 5 reps
Two sets of:
Snatch Grip Romanian Deadlift x 8 reps
Snatch Grip Push Press x 8 reps
Snatch (8×2)
Every 2 minutes, for 16 minutes (8 sets) of:
Slow Pull Snatch x 2 reps
For the slow pull snatch, the barbell should be lifted at half speed from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a full snatch. Build across the 8 sets to hit a challenging double. Please drop the barbell and reset between each rep.
FITNESS:
Three sets of:
Turkish Get-Ups x 2-3 reps each arm
Rest 45 seconds
Snatch-Grip Romanian Deadlifts x 6-8 reps @ 3011
Rest 45 seconds
L-Sit Hold x 30-45 seconds (accumulated)
Rest 45 seconds
Metcon
Devil’s Sweet Tooth (Time)
For time:
24/18 Calories of Assault Bike
12 Devil’s Presses (50/35 lbs)
20/14 Calories of Assault Bike
10 Devil’s Presses (50/35 lbs)
16/10 Calories of Assault Bike
8 Devil’s Presses (50/35 lbs)
12/6 Calories of Assault Bike
6 Devil’s Presses (50/35 lbs)
*Compare your results to July 21, 2023.