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FRIDAY, 2/26/21

CrossFit Odyssey – CrossFit

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Meeting ID: 621 002 4813


CORE: Joints/Tens (No Measure)


Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, CORONA At-Home Workouts – SUB LUNGES, BURPEES for Push Presses and Overhead Squats

CORE #7 (No Measure)

3 sets of:

Inch Worm Reach and Hold (3 seconds) x 5/10 reps

Side Crunches x 10/20 reps

Tuck Rocks x 20/40 reps

Side Plank (right and left) Forward/Backward Hips x 10/20 reps

Seated Straddled Leg Lift Hold x 5/10 seconds

Rest if necessary

Warm-up (No Measure)

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


Snatch (3×2, 3x (1+1+1), 3 x (1+1))

Every 2 minutes, for 6 minutes (3 sets):

Muscle Snatch x 2 reps @ 55-65% of 1-RM Snatch

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):

Snatch Pull + Power Snatch + Overhead Squat @ 70-75%

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):

1 Snatch Lift-Off + 1 Snatch from Below the Knee @ 75+%

(After the first snatch lift-off, perform a second lift-off and pause for 1-2 full seconds just below the knee, and snatch from there.)


Every minute, on the minute, for 16 minutes (4 sets) of:

Station 1 – Snatch-Grip Romanian Deadlift x 6 reps @ 4011

Station 2 – Tall Box Jumps x 5 reps

(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-30 seconds to complete your 5 reps if done properly)

Station 3 – Strict Knees to Elbows x 8 reps @ 2110

Station 4 – Banded Overhead Triceps Extensions x 20-25 reps @ 10X0


Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)

3 Burpees Over the Bar
To learn more about Grettel click here

For time:

500 Meter Row

50 Alternating Dumbbell Snatches

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