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)

12-Minute Mobility for Hip Hinge Day

OR if snatching:

The Complete Snatch Warm-Up

2 sets of:

The Burgener Warm-Up

Strength/Skill

Snatch (8 X 1)

PERFORMANCE:

Every 2 minutes, for 16 minutes (8 sets):

Snatch from 2″ Below the Knee x 1 rep

(pause for 2-3 seconds at 2″ below the knee, then snatch)

FITNESS:

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

Station 1 – Snatch-Grip Romanian Deadlift x 6 reps @ 3111

Station 2 – Waiter’s Carry x 20-25 seconds each arm

Station 3 – Supine Ring Rows x 8 reps @ 2111

Station 4 – L-Sit Hold x 30-40 seconds (accumulate the time)

Metcon

Metcon (5 Rounds for weight)

PERFORMANCE:

Every 4 minutes, for 20 minutes (5 sets) for max load:

500 Meter Row

4 Snatches

You may only take 5 attempts each set. For each set, note the total amount successfully lifted – i.e., if you make all 4 lifts at 200 lbs, you’d note 800 lbs for that set; if you make 3/4 at 200 lbs, you’d note 600 lbs for that set.

FITNESS:

Every 4 minutes, for 20 minutes (5 sets) for times:

500 Meter Row

20 Alternating Single-Arm Dumbbell Snatches

Accessory Work

Three sets of:

Kneeling Paloff Press x 10-12 reps

Rest 15 seconds

Ab-Wheel Roll-Outs x 12-15 reps

Rest 60 seconds