CrossFit Odyssey – CrossFit
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 of:
“Kettlebell Bracing Warm-up”
(can be performed with a dumbbell if desired)
Kettlebell Suitcase Deadlift x 5 reps, right
Kettlebell Suitcase Carry x 50 feet, right side
Kettlebell Side Bend x 15 reps, right
rest 10 seconds and then repeat on other side
Two sets of:
Box Step-Up x 6 per side
Cossack Squat x 6 per side
Single-Arm Dumbbell Push Press x 6 per side
Metcon
Metcon (Time)
PERFORMANCE:
Every minute, on the minute, for 20 minutes (4 sets):
Station 1 = 15 Power Snatches (95/65 lbs)
Station 2 = 15 Toes to Bar
Station 3 = 15 Single Dumbbell Box Step-Overs (50/35 lbs)
Station 4 = 15 Shoulder Presses (95/65 lbs)
Station 5 = 30 Air Squats
Immediately followed by…
Two rounds for time:
15 Power Snatches (95/65 lbs)
15 Toes to Bar
15 Single Dumbbell Box Step-Overs (50/35 lbs)
15 Shoulder Presses (95/65 lbs)
30 Air Squats
FITNESS:
Every minute, on the minute, for 20 minutes (4 sets):
Station 1 = 16-20 Single-Arm DB Snatches
Station 2 = 15-20 V-Ups
Station 3 = 15 Single Dumbbell Box Step-Overs
Station 4 = 16 Single-Arm DB Shoulder Presses (8 each arm)
Station 5 = 30 Air Squats
Immediately followed by…
Two rounds for time:
20 Single-Arm DB Snatches
20 V-Ups
15 Single Dumbbell Box Step-Overs
16 Single-Arm DB Shoulder Presses (8 each arm)
30 Air Squats
Accessory Work
Three sets of:
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Rest 60 seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest 30 seconds