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)

Assault Bike with nasal breathing only x 3 minutes

Two sets of:

Frog Rocks x 60 seconds

PVC Cross-Bench Pull-Over x 60 seconds

If working on the Performance track, complete two sets of:

“Three-Position Snatch Complex”

High Hang Power Snatch x 3 + 3 Overhead Squats

Low Hang Power Snatch x 2 + 2 Overhead Squats

Slow Pull Snatch x 1

If working on the Fitness track, complete two sets of:

Kettlebell Single-leg Romanian Deadlift x 6 per side

Cossack Squat with Kettlebell Goblet Hold x 6 per side

Weightlifting

Snatch (6X1, 4X1)

Every 90 seconds, for 9 minutes (6 sets):

Snatch x 1 rep @ 80-88% of 1-RM Snatch

FITNESS:

Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – 16 Dumbbell Death Marches @ 3011

Station 2 – 75-Second Horse Stance Hold

Station 3 – Batwing Extensions x 7-8 reps @ 3232

Metcon

Metcon (4 Rounds for time)

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

20/15 Calories of Assault Bike

12 Burpee Box Jump-Overs (24″/20″)

Accessory Work

Three sets of:

15 Right Leg Bulgarian Split Squats

Rest 30 seconds

15 Left Leg Bulgarian Split Squats

Rest 30 seconds

30 Banded Hamstring Curls

Rest 60 seconds

*Please use a light dumbbell or unweighted for your split squats.