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)

.

“General Run Warm-Up”

Approximately 50 feet each of:

High Knees

Over-the-fence, forwards

Over-the-fence, backward

Bunny Hops

Suicides remain forward-facing throughout

Two sets of:

Snatch-Grip Romanian Deadlift x 8

Snatch-Grip Overhead Reverse Lunge x 8 (4 per side)

Hanging Tuck or L-Sit x 30 seconds

Snatch (8 x (1+1))

Every 2 minutes, for 16 minutes (8 sets):

Snatch x 1.1 reps @ 75-90% of 1-RM Snatch

(rest 10-15 seconds between the two reps)

For all 16 snatches today, pause for 2 seconds in the receiving position of the snatch before standing. Focus on a strong, stable overhead position and even weight distribution through the feet.

Strength/Skill

FITNESS:

Every minute, on the minute, for 16 minutes (4 sets of each):

Station 1 – Double-Kettlebell Overhead Carry x 45 seconds

Station 2 – Landmine Row x 8 reps @ 2111 (Left)

Station 3 – Landmine Row x 8 reps @ 2111 (Right)

Station 4 – Farmer’s Carry x 45 seconds (heavy!)

Metcon

Metcon (3 Rounds for time)

Against a 3-minute clock, for max load:

400 Meter Run

15 Toes to Bar

5 Squat Snatches

Rest 2 minutes between sets, and complete a total of three (3) sets. You may change loads for your snatches between sets. Sum the total weight of successful snatches for your overall score.
FITNESS:

Every 5 minutes, for 15 minutes (3 sets) for times:

400 Meter Run

15/10 Calories of Assault Bike

20 V-Ups

These should be sprint intervals…go hard and use your rest periods to recover and repeat.

Accessory Work

Three sets of:

Seated Dumbbell Internal Rotation x 8-10 reps @ 3011

Rest as needed

Bat Wings x 5 reps with a 5 second hold at top

Rest as needed