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 w/ PVC or empty barbell:
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Press in Receiving
*Every new line means take a short break before moving to the next movements
Weightlifting
Hang Snatch
Snatch Progression | Performance
Every 2 minutes, for 16 minutes (8 sets) of:
Snatch Deadlift to Mid-Thigh + Hang Snatch from Below the Knee + Snatch
Let mechanics dictate the load, but it should be heavier than last week. Focus should be on getting full extension and receiving in a low and stable position under the barbell.
FITNESS | Snatch Progression:
Every minute, on the minute, for 16 minutes (4 sets) of:
Minute 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Minute 2 – Band-Resisted Overhead Band Pull Down & Aparts x 10 reps @ 2020
(this should look like a lat pulldown, reach arms high overhead and pull the band apart as you try to squeeze elbows together behind you)
Minute 3 – Wall Walks x Max Reps in 30 seconds
Minute 4 – Dumbbell Weighted Squat Jumps x 6 reps
(jump as high as you can with dumbbells at sides, land softly, rest for 5 seconds and repeat)
Metcon
Ingrid (Time)
10 Rounds For Time:
3 Snatches (135/95 lb)
3 Burpees Over the Bar
To learn more about Ingrid click here
FITNESS | 8 Minutes of Single-Arm Snatches:
Complete as many reps as possible in 8 minutes of:
Single-Arm Kettlebell or Dumbbell Snatches
Partition the reps between arms however you see fit. The goal is constant movement and rep accumulation for 8 consecutive minutes.