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
.
Assault Bike x 3 minutes nasal breathing only
Two sets of:
Single-Arm Dumbbell Push Press, Left x 5 reps, right into
Dumbbell Waiter’s Carry, Left x 50 feet
Single-Arm Dumbbell Push Press, Right x 5 reps, right into
Dumbbell Waiter’s Carry, Right x 50 feet
Broad Jump x 3 reps, each for max distance
If snatching today, additionally perform:
“3-Position Snatch Warm-up”
High Hang Power Snatch x 3 + 3 Overhead Squats
Low Hang Power Snatch x 2 + 2 Overhead Squats
Slow Pull Snatch x 1
Weightlifting
Snatch (5 x (1+2), 4×2)
Every 2 minutes, for 10 minutes (5 sets):
Hang Snatch + Snatch x 2 reps
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch
Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 2 reps @ 85% of 1-RM Snatch
FITNESS:
Every minute, on the minute, for 15 minutes (3 sets):
Station 1 – Landmine Press x 8-10 reps @ 20X1 (Left)
Station 2 – Landmine Press x 8-10 reps @ 20X1 (Right)
Station 3 – Landmine Rows x 8-10 reps @ 20X1 (Left)
Station 4 – Landmine Rows x 8-10 reps @ 20X1 (Right)
Station 5 – L-Sit Hold x 30-40 seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 12 minutes of:
12 Power Snatches (95/65 lbs)
12 Push Presses (95/65 lbs)
12 Box Jumps (24″/20″ – jump up, step down)
FITNESS:
Complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell Hang Clean & Jerks (Right)
12 Dumbbell Hang Clean & Jerks (Left)
12 Dumbbell Box Step-Overs