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 (this is that hand on the wall thing!)
Fitness
Two Sets (one set w/ each side) x 5 reps of each movement:
Kettlebell Halos
Kettlebell Windmills
Bottom’s Up Kettlebell Walk
Bottom’s Up Kettlebell Press
Bottom’s Up Kettlebell Waiter Walk
Goblet Squats
OR
Performance
Snatch Barbell Complex
Weightlifting
Hang Snatch (10 X 2+1)
PERFORMANCE:
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout
FITNESS:
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 7 minutes of:
7 Power Snatches (135/95 lbs)
14 Toes to Bar
FITNESS:
Complete as many rounds and reps as possible in 7 minutes of:
21 Kettlebell Sumo Deadlifts
14 V-Up