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)
.
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 (1+1+1))
Every 2 minutes, for 10 minutes (5 sets):
Halting Snatch Deadlift
+ Hang Snatch
+ Snatch
(pause for 2 seconds above the knee on halting, then stand it up, then back down to the same position and hold for 1 full second before performing the hang snatch, drop the barbell, then immediately reset and snatch from the floor)
FITNESS:
Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Station 2 – Tall Box Jumps x 5 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-30 seconds to complete your 5 reps if done properly)
Station 3 – Strict Knees to Elbows x 8 reps @ 2110
Station 4 – Banded Overhead Triceps Extensions x 20-25 reps @ 10X0
Metcon
Metcon (Time)
PERFORMANCE:
For time:
40/30 Calories of Assault Bike
30 Ground to Overhead (75/55 lbs)
20 Bar-Facing Burpees
400 Meter Run
20 Bar-Facing Burpees
30 Ground to Overhead (75/55 lbs)
40/30 Calories of Assault Bike
FITNESS:
For time:
40/30 Calories of Assault Bike
40 Kettlebell Swings
30 Burpees
400 Meter Run
30 Burpees
40 Kettlebell Swings
40/30 Calories of Assault Bike
Accessory Work
Three rounds of:
60 second Plank
50 Foot Suitcase Carry (25ft each side)