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 w/ PVC or empty barbell:
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Press in Receiving
*Every new line means take a short break before moving to the next movements
Weightlifting
Hang Snatch (8 x (1+1))
Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch + Hang Snatch @ 70-75% of 1-RM Snatch
Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight. The goal is perfect reps. Focus on driving through the full foot, finishing extension, aggressive turnover and good weight distribution on receiving.
FITNESS:
Every minute, on the minute, for 12 minutes (3 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 (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 10 minutes of:
10 Double-Unders
1 Power Snatch (115/75 lbs)
20 Double-Unders
2 Power Snatches
30 Double-Unders
3 Power Snatches
…and so on, following the pattern for 10 minutes.
FITNESS:
Complete as many rounds and reps as possible in 10 minutes of:
20 Lateral Jumps Over Parallette
10 Kettlebell Swings