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)
.
Two Sets w/ PVC or empty barbell:
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Press in Receiving
*Every new line means take a short break before moving to the next movements
Weightlifting
Snatch (3×1,5×2)
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 80+%
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
Snatch x 2 reps @ 85+%
Build to today’s heavy double. Drop and reset between reps.
FITNESS:
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Bear Crawl ISO Barbell Roll-Outs x 45-60 seconds
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 that 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
Accessory Work
emom x 6 min (3 sets)
1. 8-10 prone A’s (lay on a bench in a prone position, then complete)
2. 20 seconds per side Pec smash