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FRIDAY, 8/12/22

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


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


Hang Snatch (10 X (1+1))

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

Hang Snatch + Overhead Squat

Build over the course of the 10 sets to today’s heavy.


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 (Time)


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.

Five rounds for time of:

12/9 Calories of Assault Bike

12 Goblet Squats

24 V-Ups

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