CrossFit Odyssey – CrossFit

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Meeting ID: 621 002 4813

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, CORONA At-Home Workouts – SUB LUNGES, BURPEES for Push Presses and Overhead Squats

Core #10 (No Measure)

5 sets of:

Single Arm Hand Plank x 10/15/30 seconds (each hand)

Single Leg Elbow Plank x 10/15/30 seconds (each side)

Side Plank on Elbow x 10/15/30 seconds (each side)

Hollow Body Hold Option x 10/15/30 seconds

Stretch Body Crunches x 10/15/30 reps

Warm-up (No Measure)

4 Rounds:

6 Pushups + 6 Burpees + 6 Lunges + 6 Air Squats

Followed by…

PERFORMANCE:

With empty bar:

8 Back Squat, 8 Deadlift, 8 Press

4 Muscle Snatch, 4 Overhead Squat

4 Power Snatch, 4 Snatch Balances

4 Squat Snatch

4 Squat Snatch

*Every new line means take a short break before moving to the next movements

FITNESS:

Two sets of:

Floor Slides x 8-10 reps

Deep Squat Progressions x 5 reps

Kettlebell Windmill x 5 reps per side

Weightlifting

Snatch (4×1+1, 6×1)

Every 90 seconds, for 6 minutes (4 sets):

Hang Snatch + Snatch

FITNESS:

Three to Four sets of:

Kettlebell Complex

*10 Bulgarian Goat Bag Swings

*10 Single-Arm Kettlebell Presses (each arm)

*10 Alternating Reverse Lunges with Goblet Hold

*10 Single Kettlebell Thrusters (hands on horns)

Rest 2 minutes

Metcon

Metcon (Time)

PERFORMANCE:

Five rounds for time of:

10 Hang Power Snatches (95/65 lbs)

30 Double-Unders

*To move the barbell quickly for cycling the hang power snatch, set up with a wider stance. You want to set up in your landing position. This does a couple of things for you: (1) it allows you to move quicker than if you were jumping and landing for every rep; and (2) it reduces the range of motion on the travel of the barbell.
FITNESS:

Five rounds for time of:

20 Kettlebell Swings

100 Meter Run