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)
.
One set of:
Banded T-spine Squat Opener x 90 seconds
Banded Overhead Squat x 10 reps
Banded Pass-Through x 10 reps
PERFORMANCE:
One set of:
Row x 2 minutes @ 70% effort
Slow Pull Snatch x 5 @ 70% of starting weight
(Perform a Snatch, but the pull should be done at half speed until low thigh. Once the bar is at low thigh you can go full speed)
Row x 90 seconds @ 75% effort
Snatch x 3 @ 85% of starting weight
Row x 60 seconds @ 80% effort
Snatch x 1 @ starting weight
FITNESS:
One set of:
Row x 2 minutes @ 70% effort
Shuttle Run x 5 lines + 8 Alternating Dumbbell Snatches
Row x 90 seconds @ 75% effort
Shuttle Run x 4 lines + 6 Alternating Dumbbell Snatches
Row x 60 seconds @ 80% effort
Shuttle Run x 3 lines + 4 Alternating Dumbbell Snatches
Metcon
Metcon (6 Rounds for weight)
PERFORMANCE:
Every 6 minutes, for 36 minutes (6 sets) for max load:
500 Meter Row
400 Meter Run
3 Squat Snatches
FITNESS:
Every 6 minutes, for 36 minutes (6 sets) for times:
500 Meter Row
400 Meter Run
12 Alternating Dumbbell Snatches
Accessory Work
Three sets of:
8-10 Supinated Grip Bent Over Barbell Rows @ 1111
Rest 60-90 seconds