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)
Two Sets w/ PVC or empty barbell:
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Press in Receiving
*Every new line means take a short break before moving to the next movements
Weightlifting
Hang Snatch (10 x (2+1))
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.
FITNESS:
Every minute, on the minute, for 15 minutes (3 sets):
Station 1 – Landmine Press x 8-10 reps @ 20X1 (Left)
Station 2 – Landmine Press x 8-10 reps @ 20X1 (Right)
Station 3 – Landmine Rows x 8-10 reps @ 20X1 (Left)
Station 4 – Landmine Rows x 8-10 reps @ 20X1 (Right)
Station 5 – L-Sit Hold x 30-40 seconds
Metcon
Candy’s Delight (Time)
Four rounds for time of:
300 Meter Run
100 Meter Walking Lunges with KB/DB Farmer’s Carry (24/16 kg)