CrossFit Odyssey – CrossFit
Warm-up
“General Running Warm-Up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
Two sets of:
Scapular Pull-up x 10 reps
Side Plank x 30 seconds per side
If you are working on the Performance track, also perform one to two sets of:
“Three 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
Metcon
Metcon (6 Rounds for reps)
PERFORMANCE:
Against a 4-minute running clock, for max reps:
400 Meter Run
40 Double Unders
10 Chest-to-Bar Pull-Ups
Max Reps of Snatch (135/95 lbs)
Rest 2 minutes, and repeat for a total of six (6) sets – 36 minutes total.
FITNESS:
Against a 4-minute running clock, for max reps:
400 Meter Run
20/15 Calories of Assault Bike
Max Reps of Strict Pull-Ups
Rest 2 minutes, and repeat for a total of six (6) sets – 36 minutes total.