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)

Core: 3 sets

Seated Piked double leg lift x15

tuck up to v-up complex x10

side hand plank hip circles x 10 each

Super man open and close x 15

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 (10 x 2)

Every 2 minutes, for 20 minutes (10 sets):

Snatch x 1.1 reps

(rest 10 seconds between singles)

FITNESS:

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Barbell Power Rows x 10 reps

Station 2 – Strict Pull-Ups x 10-12 reps @ 21X0

Station 3 – Jefferson Curl x 5 reps @ 4442

Station 4 – Prone Behind the Neck PVC Press x 4 reps @ 4444

Metcon

Ingrid (Time)

10 Rounds For Time:

3 Snatches (135/95 lb)

3 Burpees Over the Bar
To learn more about Ingrid click here
FITNESS:

Complete as many reps as possible in 8 minutes of:

Single-Arm Kettlebell or Dumbbell Snatches

Compare results to February 10, 2021.