CrossFit Odyssey – CrossFit
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Meeting ID: 621 002 4813
Joints/Tens (No Measure)
Ten of each:
Back Extensions (supermans),
Push Presses and
Warm-up (No Measure)
Sotts Press – for the Under-Mobile Athlete x 5-10 reps Banded!
High-Hang Snatch (6x 2+2, 8 x 2+1)
Every 90 seconds, for 9 minutes (6 sets):
2 Snatch Presses from Receiving (sotts) + 2 Drop Snatches
Build over the course of the 6 sets, but understand the goal is activation and positioning – NOT maximal loading.
Every 90 seconds, for 12 minutes (8 sets):
2 Snatch Lift-Offs + High Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
Metcon (No Measure)
Every minute, on the minute, for 18 minutes (6 sets):
Minute 1: 15-12/10-8 Calorie Row
Minute 2: 10 Thrusters (95-65/65-45 lbs)
Minute 3: 20 Double Unders + 6-8 Chest-to-Bar Pull-Ups or 8 chin over