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:
Jump Rope x 60 seconds (may practice double-unders, but not required)
Robo Dog x 20 steps forward, 20 steps backwards
Two sets of:
Snatch Grip, Barbell-Behind-Neck Strict or Push Press x 10 reps
Snatch Grip, Barbell Overhead Reverse Lunge x 10 steps
Broad Jump x 3 reps
Weightlifting
Snatch (4 x (1+1), 6×1)
Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch + Snatch
*Sets 1-2 = 1 rep @ 80% of 1-RM Snatch
*Sets 3-4 = 1 rep @ 85% of 1-RM Snatch
Immediately followed by…
Every 90 seconds, for 9 minutes (6 sets):
Snatch x 1 rep (Start at 90% of 1-RM Snatch and build to a heavy snatch for the day. If you miss the same weight twice, end your snatch session.)
FITNESS:
Three to Four sets of:
Kettlebell Complex
*10 Single-Arm Kettlebell Swings
*10 Single-Arm Kettlebell Presses (each arm)
*10 Alternating Reverse Lunges with Goblet Hold
*10 Single Kettlebell Thrusters (hands on horns)
Rest 2 minutes
Metcon
Power and Finesse (Time)
PERFORMANCE:
Five rounds for time of:
10 Hang Power Snatches (95/65 lbs)
30 Double-Unders
FITNESS:
Five rounds for time of:
20 Double Kettlebell Sumo Deadlifts
100 Meter Run