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

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

2 Tall Snatches

Weightlifting

Hang Snatch (8 X (2+1))

Every 2 minutes, for 16 minutes (8 sets):

2 Snatch Lift-Offs + High Hang Snatch

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

FITNESS:

Every minute, on the minute, for 16 minutes (4 sets) of:

Station 1 – Snatch-Grip Romanian Deadlift x 6 reps @ 4011

Station 2 – Tall Box Jumps x 5 reps

(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-30 seconds to complete your 5 reps if done properly)

Station 3 – Strict Knees to Elbows x 8 reps @ 2110

Station 4 – Banded Overhead Triceps Extensions x 20-25 reps @ 10X0

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders

15 Pull-Ups

10 Burpee Box Jump-Overs (24″/20″)

FITNESS:

Complete as many rounds and reps as possible in 12 minutes of:

15/10 Calories of Assault Bike

10 Burpee Box Jump or Step-Overs

5 Strict Pull-Ups