CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)

Ten of each:

Pushups,

Back Extensions (supermans),

Situps,

Air Squats,

Pull-ups,

Push Presses and

Overhead Squats

.

General Warm Up

Row/Bike/Ski for Two Minutes

Two rounds, of:

30 Second Side Plank

10 Kettlebell Swings

10 Goblet Squats

5 Reps of each:

Snatch deadlift to Mid Thigh

Hang Power Snatch

Overhead Squat

Hang Snatch

Snatch Balance

Weightlifting

Hang Power Snatch + Snatch (Weight)

Every 90 seconds for 12 Minutes (8 sets)

Hang Power Snatch + Snatch with a 2-second hold in the receiving position

FITNESS:

Three Sets of:

Bent Over DB Rows x 8-10 @ 3111 Tempo

Rest 45 seconds

Hang from Rings/Bar for 45 seconds

Rest 45 seconds

Wall Facing Hand Stand Hold 30-45 seconds

Rest 45 seconds
Please record heaviest load lifted for the complex

Metcon

Barbell Cycling (3 Rounds for reps)

PERFORMANCE:

Against a 4-minute running clock, for max reps:

400 Meter Run

20 Chest-to-Bar Pull-Ups

Max Reps of Ground to Overhead (135/95 lbs)

Rest 2 minutes, and repeat for a total of Three (3) sets – 18 minutes total.

FITNESS:

Against a 4-minute running clock, for max reps:

400 Meter Run

10 Strict Pull-Ups

Max Reps of DB Ground to Overhead

Rest 2 minutes, and repeat for a total of Three (3) sets – 18 minutes total.