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