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

Snatch (1X2, 9X1)

Every 2 minutes, for 20 minutes (10 sets):

Snatch x 1 rep

FITNESS:

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Tall Box Jumps x 10 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 55-60 seconds to complete your 10 reps if done properly)

Station 2 – Dumbbell Z-Press x 6-8 reps @ 2111

Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds

Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)

Metcon

Metcon (Time)

For time:

30 Chest-to-Bar Pull-Ups

15 Overhead Squats (135/95 lbs)

20 Chest-to-Bar Pull-Ups

10 Overhead Squats

10 Chest-to-Bar Pull-Ups

5 Overhead Squats

FITNESS:

For time:

30 Front-Racked Kettlebell Squats

15 Strict Pull-Ups

20 Front-Racked Kettlebell Squats

10 Strict Pull-Ups

10 Front-Racked Kettlebell Squats

5 Strict Pull-Ups