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)

.

Frog Stretch x 2 minutes

Cross-Bench Pull-Over x 10 reps

Two sets of:

Single-leg jump rope x 15 seconds per side

Air Squat x 15 reps

Hollow Hold x 30 seconds

If snatching on the Performance track today, additionally perform one to two sets of:

“Three-Position Snatch Warm-Up”

High Hang Power Snatch x 3 + 3 Overhead Squats

Low Hang Power Snatch x 2 + 2 Overhead Squats

Slow Pull Snatch x 1

Weightlifting

Hang Snatch (10 X (1+1))

Every 90 seconds, for 15 minutes (10 sets) of:

Hang Snatch + Overhead Squat

FITNESS:

Three sets of:

Turkish Get-Ups x 2-3 reps each arm

Rest 45 seconds

Waiter’s Carry x 30 seconds each arm

Rest 45 seconds

Supine Ring or Barbell Rows x 8-10 reps @ 2111

Rest 45 seconds

L-Sit Hold x 45-60 seconds (accumulate the time)

Metcon

Metcon (Time)

PERFORMANCE:

Five rounds for time of:

6 Overhead Squats*

12 Toes to Bar

30 Double-Unders

*For the overhead squats, choose a weight that will challenge you, but you should still be able to complete the 6 reps unbroken.
FITNESS:

Five rounds for time of:

12/9 Calories of Assault Bike

12 Goblet Squats

24 V-Ups