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:
Row x 250 meters
Cross-Bench Pull-Over x 5 reps @ 3221 tempo
Frog Rocks x 60 seconds
Two sets of:
PVC Overhead Squat x 10 reps @ 21X1 tempo
Banded Lat Pull-Down x 20-30 reps
Two sets of:
Dumbbell Floor Press x 12-15 reps
Batwing Extensions x 5 reps @ 1111 tempo
Weightlifting
Snatch (6X1)
Take 10-15 minutes to build to at least 85% before starting your six sets at 90% or more.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep @ 90-96%
FITNESS:
Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Banded Muscle Snatches x 12 reps @ 2111
Station 2 – Prone Lying Hamstring Curls x 12 reps @ 4010
(lay on a bench with lower legs hanging off, squeeze a med ball between your feet and curl)
Station 3 – Dumbbell Bench Press x 15 reps @ 2011
Station 4 – Bat Wing Holds x 6 reps @ 2118
(prone lying on the bench; pin your shoulders down and back for 8 seconds with DBs or BB for loading)
Metcon (Time)
PERFORMANCE:
For time:
500 Meter Row
25 Overhead Squats (95/65 lbs)
25 Chest-to-Bar Pull-Ups
25 Overhead Squats (95/65 lbs)
500 Meter Row
.
FITNESS:
For time:
500 Meter Row
25 Goblet Squats
50 Alternating Single-Leg V-Ups
25 Goblet Squats
500 Meter Row
Accessory Work
Four sets of:
Alternating See-Saw Dumbbell Bench x 20-24 reps (10-12 each arm)
Rest 90 seconds between sets