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)

The Complete Snatch Warm-Up

Two Sets (one set w/ each side) x 5 reps of each movement:

Kettlebell Halos

Kettlebell Windmills

Bottom’s Up Kettlebell Walk

Bottom’s Up Kettlebell Press

Bottom’s Up Kettlebell Waiter Walk

Goblet Squats

OR IF SNATCHING:

Snatch Barbell Complex

Weightlifting

Hang Snatch (4 X 2, 6 X 1+1)

PERFORMANCE:

Every 90 seconds, for 6 minutes (4 sets):

Hang Snatch x 2 reps @ 65-70% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 9 minutes (6 sets):

Hang Snatch + Snatch @ 75-85% of 1-RM Snatch

FITNESS:

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

Metcon

Metcon (Time)

PERFORMANCE:

Three rounds for time of:

10 Snatches (135/95 lbs)

15 Toes to Bar

FITNESS:

For time:

500 Meter Row

50 Alternating Dumbbell Snatches

500 Meter Row