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
Snatch (5 X 1+1+1)
Five sets of:
Halting Snatch Deadlift + Snatch Pull
+ Snatch
@ 80-90% of 1-RM Snatch
Rest as needed
FITNESS:
Every minute, on the minute, for 15 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 8-10 reps @ 3020
Station 3 – Single-Arm Dumbbell Row x 8 reps @ 2111 (Left)
Station 4 – Single-Arm Dumbbell Row x 8 reps @ 2111 (Right)
Station 5 – Banded Glute Bridges x 20-25 reps @ 10X0
Metcon
Metcon (4 Rounds for time)
PERFORMANCE:
Every 4 minutes, for 16 minutes (4 sets) for times:
25/18 Calories of Assault Bike
10 Power Snatches (135/95 lbs)
Each set should take no more than 3 minutes. The Assault Bike should be done in two minutes or less; please adjust the calories or loading to ensure that you get at least one minute of rest between sets.
FITNESS:
Every 4 minutes, for 16 minutes (4 sets) for times:
25/18 Calories of Assault Bike
25 Kettlebell Swings
Each set should take no more than 3 minutes. The Assault Bike should be done in two minutes or less; please adjust the calories or reps to ensure that you get at least one minute of rest between sets.
Metcon (4 Rounds for time)
PERFORMANCE:
Every 4 minutes, for 16 minutes (4 sets) for times:
25/18 Calories of Assault Bike
10 Power Snatches (135/95 lbs)
Each set should take no more than 3 minutes. The Assault Bike should be done in two minutes or less; please adjust the calories or loading to ensure that you get at least one minute of rest between sets.
FITNESS:
Every 4 minutes, for 16 minutes (4 sets) for times:
25/18 Calories of Assault Bike
25 Kettlebell Swings
Each set should take no more than 3 minutes. The Assault Bike should be done in two minutes or less; please adjust the calories or reps to ensure that you get at least one minute of rest between sets.