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)

.

Tabata side planks (4 sets each side)

THEN

Two Sets w/ PVC or empty barbell:

5 Muscle Snatch, 5 Overhead Squat

4 Power Snatch, 4 Overhead Squat

3 Squat Snatch, 3 Snatch Balances

2 Squat Snatch, 2 Press in Receiving

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

Weightlifting

Snatch (5 X (2+1))

Every 2 minutes, for 10 minutes (5 sets):

2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM

(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

FITNESS:

Every 90 seconds, for 24 minutes (4 sets):

Station 1 – Banded Muscle Snatches x 12 reps @ 2111

Station 2 – Prone Lying Hamstring Curls x 12 reps @ 4010

(lay on a bench with lower legs hanging off, squeeze a med ball between your feet and curl)

Station 3 – Dumbbell Bench Press x 15 reps @ 2011

Station 4 – Bat Wing Holds x 6 reps @ 2118

(prone lying on the bench; pin your shoulders down and back for 8 seconds with DBs or BB for loading)

Metcon

Metcon (Time)

PERFORMANCE:

Five rounds for time:

12 Pull-Ups

9 Deadlifts (135/95 lbs)

6 Ground to Overhead (135/95 lbs)
FITNESS:

Five rounds for time:

6 Strict Pull-Ups

12 Kettlebell Swings

12 Single-Kettlebell Thrusters

(two hands on the horns of the KB)