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
.
200 Meter Run
Two rounds with empty barbell or PVC Pipe
5 Snatch Grip RDL
5 Snatch High Pulls
5 Muscle Snatches
5 Overhead Squats
5 High Hang Snatch
Weightlifting
High-Hang Snatch (8 x (1+1))
Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch
(perform one snatch from the high hang position, followed by a snatch from the floor; focus on creating the exact same contact point for both)
FITNESS:
Every minute, on the minute, for 15 minutes (3 sets) of:
Station 1 – Landmine Row x 8-10 reps @ 2111 (Left)
Station 2 – Landmine Row x 8-10 reps @ 2111 (Right)
Station 3 – Dumbbell Z-Press x 8-10 reps @ 2111
Station 4 – Banded Palloff Hold x 45 seconds (Left)
Station 5 – Banded Palloff Hold x 45 seconds (Right)
Metcon
Metcon (5 Rounds for time)
PERFORMANCE:
Every 4 minutes, for 20 minutes (5 sets) for times:
400 Meter Run
10 Toes to Bar
10 Hang Power Snatches (115/75 lbs)
FITNESS:
Every 4 minutes, for 20 minutes (5 sets) for times:
400 Meter Run
10 Toes to Bar or Hanging Knee Raises
20 Alternating Dumbbell Snatches