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)

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Two sets of:

Cross-Bench Pull-over x 8-10 reps, hold end range as desired

Frog Rocks or Frog Stretch x 90 seconds

Two sets of:

Snatch-Grip, Behind the Neck Push-Press x 5

Barbell Overhead Reverse Lunge x 10 (5 per side, hold barbell with snatch grip)

Snatch-Grip Barbell Romanian Deadlift x 5

Weightlifting

Hang Snatch (8 X (1+1+1))

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

Hang Snatch + Snatch + Tempo Overhead Squat @ 31X1

FITNESS:

Every 90 seconds, for 18 minutes (3 sets):

*Station 1 – 12-15 Dynamic Bulgarian Split Squat Jumps (each leg)

*Station 2 – 60 seconds of Banded Lateral Monster Walk

*Station 3 – 5 Jefferson Curls @ 4442

*Station 4 – 100-Foot Waiter’s Carry (each arm)

Metcon

Metcon (4 Rounds for time)

PERFORMANCE:

Every 4 minutes, for 16 minutes (4 sets) for times:

15/10 Calories of Assault Bike

12 Bar-Facing Burpees

9 Power Snatches (115/75 lbs)
FITNESS:

Every 4 minutes, for 16 minutes (4 sets) for times:

15/10 Calories of Assault Bike

12 Bar-Facing Burpees

15 Kettlebell Swings

Accessory Work

Three sets of:

Single Leg Squat (Pistol) x 8 Reps Right Leg

Rest as needed

Single Leg Squat (Pistol) x 8 Reps Left Leg

Rest as needed

We are focused on isolating your quads so keep your chest as upright as possible and support your heel as needed to keep contact with your entire foot. If pistols aren’t a challenge for you then add weight.