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:
5 Snatch Grip Romanian Deadlifts
5 Muscle Snatches
20 Banded Face Pulls
Followed by…
Two Sets of:
10 Hanging Knee Raises
10 Overhead Squats
Weightlifting
Hang Snatch
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid-patella on each of the lift-offs)
Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
FITNESS:
Three sets of:
Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Band Pull-Aparts x 30 reps @ 1010
Rest 45 seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 7 minutes of:
7 Power Snatches (135/95 lbs)
14 Toes to Bar
FITNESS:
Complete as many rounds and reps as possible in 7 minutes of:
21 Kettlebell Sumo Deadlifts
14 V-Ups