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THURSDAY, 2/3/22

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


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


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)


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 (Time)


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


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)

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