CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Thoracic Rotation PAILs & RAILs

Hip Opener w/ Glute Activation

Reverse Snow Angels x 20 reps @ 2020 tempo

Four Sets:

6 Single-Arm Kettlebell Swings

6 Overhead Alternating Reverse Lunges w/ Kettlebell (switch arms each set)

OR if snatching:

Three Sets:

Snatch Balance + 3 Overhead Squats

Strength/Skill

Hang Snatch (8×1+1)

PERFORMANCE:

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

Snatch from Mid-Patella + Snatch

(pause 2 seconds at mid-patella, then snatch, drop, reset and snatch from the floor)

FITNESS:

Every 2 minutes, for 16 minutes (4 sets of each):

Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011

Station 2 – Single-Arm Dumbbell Row x 8 reps each arm @ 2111

Metcon

Metcon (Time)

Ten rounds for time of:

12 Kettlebell Swings(24/16 kg) 9 Push-Ups

6 Toes to Bar or Hanging Leg Raises