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MONDAY, 5/3/21

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:

Sumo Stance Squats x 3 @ 3333 tempo

Regular Stance Squats x 3 @ 3333 tempo

Narrow Stance Toes Forward Squats x 3 @ 3333 tempo

Sotts Press for the Under-Mobile Athlete x 5-10 reps (https://www.youtube.com/watch?v=2Uo0XZF8afk)

Every 30 seconds for 3 minutes (6 sets):

5 Kettlebell Swings + 3 Kettlebell Presses (hands on horn)

Weightlifting

Hang Snatch (6×2, 10 x (2+1))

Every 30 seconds, for 3 minutes (6 sets):

2 Tall Snatches

Every 90 seconds, for 15 minutes (10 sets):

2 Snatch Lift-Offs + Hang Snatch

(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 65% 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.

FITNESS:

Three sets of:

Snatch-Grip Romanian Deadlift x 8 reps @ 4011

Rest 45 seconds

100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm

Rest 45 seconds

Band Pull-Aparts x 30 reps @ 1010

Rest 45 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 7 minutes of:

7 Power Snatches (135/95 lbs)

14 Toes to Bar

FITNESS:

Complete as many rounds and reps as possible in 7 minutes of:

21 Kettlebell Sumo Deadlifts

14 V-Ups

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