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)
Hold bottom of Air Squat for 1 Minute
Two Sets:
30 seconds Side Plank
30 seconds Side Plank
30 seconds Single-Arm Plank
30 seconds Single-Arm Plank
Rest 30 seconds
Hold bottom of Air Squat for 1 Minute
Weightlifting
Snatch (1X1)
PERFORMANCE:
With empty bar:
8 Back Squat, 8 Snatch Grip Deadlift, 8 Snatch Grip Press from Behind the Neck
4 Muscle Snatch, 4 Overhead Squat
4 Hang Power Snatch, 4 Power Snatch
4 Squat Snatch
*Every new line means take a short break before moving to the next movements. If snatch/OHS isnโt working for you, do this complex with cleans instead.
Take 15-20 minutes to build to approximately 80-85% of your 1-RM Snatch
FITNESS:
Three sets of:
Turkish Get-Ups x 3 reps each arm
Rest 30-45 seconds
Bulgarian Goat Bag Swings x 10 reps @ 3011
Rest 30-45 seconds
100-Foot Bottomโs Up Kettlebell Carry โ 50-foot each arm
Rest 30-45 seconds
Metcon
Metcon (10 Rounds for weight)
PERFORMANCE:
Every 2 minutes, for 20 minutes (10 sets) for max load successfully lifted:
350/300 Meter Row or Ski Erg (or 700/600 Meter Bike Erg)
3 Snatches
Sum the total amount of weight successfully lifted in the 30 snatch attempts.
FITNESS:
Every 2 minutes, for 20 minutes (10 sets) for times:
350/300 Meter Row or Ski Erg (or 700/600 Meter Bike Erg)
3 Wall Walks