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:
Assault Bike x 90 seconds
Burpee Broad Jump x 5 reps
Three sets, increasing intensity as you work, of:
Banded Muscle Snatch x 10 reps
Banded Overhead Reverse Lunge x 10 reps, alternating (maintain strong overhead position with band from muscle snatch)
Broad Jump x 3 reps
Weightlifting
Muscle Snatch
Olympic Weightlifting | Performance
Every minute, on the minute, for 12 minutes:
Muscle Snatch from High Hang x 3 reps
Load the bar to prioritize good mechanics, primarily focusing on creating full and powerful hip and knee extension and maintaining an optimal bar path.
FITNESS:
Posterior Chain Strength | Fitness
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps
Station 3 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 4 – Banded Glute Bridges x 30 reps @ 10X0
Metcon
Banshee (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 15 minutes of:
20/15 Calories of Assault Bike
20 Alternating Dumbbell Snatches (50/35 lbs)
10 Burpee Box Jump-Overs (24″/20″)