CrossFit Odyssey – CrossFit
Warm-up
Joints/Tens (No Measure)
Joints
Ten of each:
pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats
Warm-up (No Measure)
Overhead Movement Prep
Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps
Two sets of:
Burgener Warm-Up
Over/Under Barbell x 5 reps in each direction
Strength/Skill
PERFORMANCE:
Every 2 minutes, for 16 minutes (8 sets) of:
Slow Pull Snatch x 2 reps
FITNESS:
Three sets of:
Turkish Get-Ups x 2-3 reps each arm
Rest 45 seconds
Snatch-Grip Romanian Deadlifts x 6-8 reps @ 3011
Rest 45 seconds
L-Sit Hold x 30-45 seconds (accumulated)
Rest 45 seconds
Slow Pull Snatch (8X2)
For the slow pull snatch, the barbell should be lifted at half-speed from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a full snatch. Build across the 8 sets to hit a challenging double. Please drop the barbell and reset between each rep.
Metcon
Metcon (Time)
PERFORMANCE:
For time:
18 Bar-Facing Burpees
9 Power Snatches (155/105 lbs)
14 Bar-Facing Burpees
7 Power Snatches
10 Bar-Facing Burpees
5 Power Snatches
FITNESS:
For time:
18 Burpees
18 Alternating Single-Arm Dumbbell Snatches
14 Burpees
14 Alternating Single-Arm Dumbbell Snatches
10 Burpees
10 Alternating Single-Arm Dumbbell Snatches
