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)
Partner T-Spine Stretch x 30 seconds each partner
Band Assisted Hamstring Floss x 15 pulses per leg
Upper Body Warm-Up Series
Leg Reach x 5 reps
Prone Cuban Press for Ring Muscle-Ups
Strength/Skill
Power Snatch (2X2, 4 X 1)
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch with a 2 second pause at knee
*Sets 1-2 – 2 reps @ 65% of 1-RM Power Snatch
*Sets 3-4 – 1 rep @ 70% of 1-RM Power Snatch
*Sets 5-6 – 1 rep @ 75% of 1-RM Power Snatch
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats