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