CrossFit Odyssey – CrossFit

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Meeting ID: 621 002 4813

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, CORONA At-Home Workouts – SUB LUNGES, BURPEES for Push Presses and Overhead Squats

Core #9 (No Measure)

3 sets of:

Tuck-Up x 10/15/20 reps

V-Up x 10/15/20 reps

Candlestick Raises x 10/15/20 reps

One Arm/One Leg Plank x 10/15/20 reps

Hand Plank Knee-To-Armpit x 10/15/20 reps

Low Push-Up Hold x max effort

Rest as needed

Warm-up (No Measure)

PERFORMANCE:

Snatch Barbell Complex

FITNESS:

Two Sets:

Dragon Flags x 5

Table Turners x 10

Shuttle Runs x 4 cones (1st set forward/backward; 2nd set lateral shuffles)

Weightlifting

Hang Snatch (5 X (1+1), 4X2)

PERFORMANCE:

Every 2 minutes, for 10 minutes (5 sets):

(Hang Snatch + Snatch) x 2 reps

*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch

*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch

Immediately followed by…

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

Snatch x 2 reps @ 85% of 1-RM Snatch

FITNESS:

Every minute, on the minute, for 15 minutes (3 sets):

Station 1 – Landmine Press x 8-10 reps @ 20X1 (Left)

Station 2 – Landmine Press x 8-10 reps @ 20X1 (Right)

Station 3 – Landmine Rows x 8-10 reps @ 20X1 (Left)

Station 4 – Landmine Rows x 8-10 reps @ 20X1 (Right)

Station 5 – L-Sit Hold x 30-40 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 12 minutes of:

12 Power Snatches (95/65 lbs)

12 Push Presses (95/65 lbs)

12 Box Jumps (24″/20″ – jump up, step down)

FITNESS:

Complete as many rounds and reps as possible in 12 minutes of:

12 Dumbbell Hang Clean & Jerks (Right)

12 Dumbbell Hang Clean & Jerks (Left)

12 Dumbbell Box Step-Overs