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