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)

AT-HOME-OPTION WOD
Every 8 minutes, for 40 minutes (5 sets), for times:

20 burpees 15 V-ups

10 Goblet Squats

400 Meter Run or 40 burpees

Warm-up (No Measure)

.

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 (3×1, 3×1, 3×1)

Every 2 minutes, for 6 minutes (3 sets):

High Hang Snatch x 1 rep @ 70+%

FITNESS:

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

Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011

Station 2 – Bear Crawl ISO Barbell Roll-Outs x 45-60 seconds

Station 3 – Single-Arm Dumbbell Row x 8 reps each @ 2111

Station 4 – Banded Glute Bridges x 30 reps @ 10X0

Metcon

Metcon (4 Rounds for time)

Every 3 minutes, for 12 minutes (4 sets) for times:

20/15 Calories of Assault Bike

10 Burpee Box Jump-Overs (24″/20″)

Accessory Work

tabata single/double unders