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

Warm-up (No Measure)

3 Minutes of Cardio (Run, Bike, Row, Ski etc.) w/ Nasal Breathing Only

Two sets of:

Medball Curls x 8-10 reps

Turkish Get-Ups x 2 each side

Kettlebell Windmill x 5 reps per side

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

Metcon

Metcon (4 Rounds for time)

PERFORMANCE:

Every 8 minutes, for 32 minutes (4 sets) for times of:

500 Meter Row

3 Snatches @ 70-75% of 1-RM Snatch

400 Meter Run

3 Snatches @ 70-75% of 1-RM Snatch

FITNESS:

Every 8 minutes, for 32 minutes (4 sets) for times of:

500 Meter Row

15 Kettlebell Swings

400 Meter Run

15 Kettlebell Swings