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)

The Complete Snatch Warm-Up

Every 90 seconds for 9 minutes (3 sets):

Station 1 – Close Grip Overhead Squat x 5-7 reps

Station 2 – Broad Jumps x 5-7

OR for Performance:

Every 90 seconds for 4:30 (3 sets):

Close Grip Overhead Squat x 5-7 reps

Every 90 seconds for 4:30 (3 sets):

Snatch Balance x 3

Weightlifting

Hang Snatch (8 X 1+1+1)

PERFORMANCE:

Every 2 minutes, for 16 minutes (8 sets):

High Hang Snatch + Hang Snatch + Snatch from 2″ Below Knee

(pause 1-2 seconds in each starting position before snatching)

Build over the course of the 8 sets, starting at around 55-60% of your 1-RM Snatch.

FITNESS:

Three sets of:

Snatch-Grip Romanian Deadlift x 8 reps @ 4011

Rest 45 seconds

100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm

Rest 45 seconds

Band Pull-Aparts x 30 reps @ 1010

Rest 45 seconds

Metcon

Metcon (Time)

PERFORMANCE:

For time:

Run 800 Meters

30 Power Snatches (135/95 lbs)

Run 800 Meters

FITNESS:

For time:

Run 800 Meters

50 Single-Arm Dumbbell Snatches

Run 800 Meters