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 of:
Cross-Bench Pull-over x 8-10 reps, hold end range as desired
Frog Rocks or Frog Stretch x 90 seconds
Two sets of:
“Depth Drop Series”
Depth Drop x 1
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 3
Barbell Back Rack or Barbell Snatch Grip Overhead Reverse Lunge x 10 (5 per side)
Weightlifting
Hang Power Snatch (6 X (1+1+2))
Every 2:30, for 15 minutes (6 sets):
Hang Power Snatch + Power Snatch + 2 Tempo Overhead Squats @ 31X1
Similar to last week, focus on stability and balanced weight distribution through the foot on the tempo overhead squats.
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:
Three rounds for time of:
10 Snatches (135/95 lbs)
15 Toes to Bar
FITNESS:
Three rounds for time:
20/15 Calories of Assault Bike
20 Heavy Russian Kettlebell Swings
Accessory Work
Three rounds of:
30 second Side Plank (right)
30 second Side Plank (left)
45-60 second Hollow Hold