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)
Thoracic Iso Holds
Two to Three Sets:
Alternating Reverse Lunges x 10
Push Press x 5
Goblet Squat x 5
Kettlebell Swings x 10
OR
If you are snatching:
Two to Three Sets:
Snatch Grip Romanian Deadlift x 3
Muscle Snatch x 3
Snatch Grip Push Press from Behind the Neck x 3
Overhead Squat x 3
Snatch Balance x 3
Strength/Skill
Hang Snatch (10 X (2+1))
PERFORMANCE:
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from Mid-Patella
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
OR
FITNESS:
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Weighted Box Step-Ups (Left Leg) x 8 reps @ 2111
Station 2 – Weighted Box Step-Ups (Right Leg) x 8 reps @ 2111
Station 3 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 4 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps
Metcon
2019 CrossFit Games Age Group Qualifier Event #5 (Time)
PERFORMANCE:
For time:
30 Snatches (135-95 (55+)/95-65 (55+) lbs)
30 Strict Handstand Push-Ups (5″ riser for 55+)
FITNESS:
For time:
800 Meter Run
30 Alternating Single-Arm Dumbbell Snatches