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
Take 5-7 minutes to warm up Snatch to a weight you want to use in the Metcon.
Metcon (10 Rounds for weight)
PERFORMANCE:
Every 3 minutes, for 30 minutes (10 sets) for max load successfully lifted:
500 Meter Row
3 Snatches
.
FITNESS:
Every 3 minutes, for 30 minutes (10 sets) for times:
25/18 Calories of Assault Bike
12 Alternating Single-Arm Dumbbell Snatches