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 Running 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:
Burpee Broad Jump x 3 reps
Box Step-up x 12 reps, alternating
PERFORMANCE:
If working on snatches today, perform two sets of:
“Three-Position Snatch Warm-up”
High Hang Power Snatch x 3 + 3 Overhead Squats
Low Hang Power Snatch x 2 + 2 Overhead Squats
Slow Pull Snatch x 1
FITNESS:
If working on the Fitness track today perform two sets of:
Kettlebell Side-Bend x 15 reps, right side
Kettlebell Suitcase Deadlift x 5 reps, right side
Kettlebell Side-Bend x 15 reps, left side
Kettlebell Suitcase Deadlift x 15 reps, left side
Metcon
Metcon (4 Rounds for time)
PERFORMANCE:
Every 8 minutes, for 32 minutes (4 sets) for times of:
400 Meter Run
16 Burpee Box Jump-Overs (24″/20″)
8 Power Snatches
400 Meter Run
Choose a load on the power snatches that can be completed in the first set in 35-45 seconds. If the power snatches start taking more than 75 seconds, reduce load. If your first or second set takes more than 6:15, customize your run or reps to stay right around 6 minutes per set. Post your times for each of the four sets, then add up all the times to post your total working time.
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FITNESS:
Every 8 minutes, for 32 minutes (4 sets) for times of:
400 Meter Run
16 Burpee Box Step-Overs
20 Kettlebell Swings
400 Meter Run
Accessory Work
Three sets of:
20 Bodyweight Bulgarian Split Squats (right)
20 Bodyweight Bulgarian Split Squats (left)
Rest 30 seconds
15 Narrow Stance Heel Elevated Goblet Squats
Rest 90 seconds