CrossFit Odyssey – CrossFit
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https://us02web.zoom.us/j/6210024813
Meeting ID: 621 002 4813
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)
Burgener Warm-Up
Sotts Press – for the Under-Mobile Athlete x 5-10 reps Banded!
Weightlifting
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
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