CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

The Complete Snatch Warm-Up

Burgener Warm-Up x 2-3 sets

Strength/Skill

Snatch (10 X 1+1)

PERFORMANCE:

Every 90 seconds, for 15 minutes (10 sets) of:

Snatch x 1.1

(rest 5-7 seconds between singles)

FITNESS:

Every 90 seconds, for 15 minutes (5 sets) of:

Station 1 – Kettlebell Windmills x 5-6 reps each arm

Station 2 – Tall Box Jumps x 10 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 55-60 seconds to complete your 10 reps if done properly)

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 9 minutes of:

9 Strict Pull-Ups

6 Strict Handstand Push-Ups

3 Snatches (135/95 lbs)

FITNESS:

Complete as many rounds and reps as possible in 9 minutes of:

6 Strict Pull-Ups

6 Strict Handstand Push-Ups

12 Kettlebell Swings