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)
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Full Support Hold on Rings x 10-15 seconds
Interval 2 – Catch Position Hold x 10 seconds
*Accumulate time if necessary by placing feet on the floor when needed.
Interval 3 – Squatted Muscle-Up Transition x 3-5 reps
*The squatted muscle-up transitions are the transition only. Shoulders should be as near to the rings as possible for the duration of the reps (no pull-up nor dip)
**Keep this movement slow and controlled. There should be no point in the movement that you feel you are utilizing momentum, and there should be no part of the movement that feels like you “drop” into a position.
THEN:
Sumo Stance Squats x 3 @ 3333 tempo
Regular Stance Squats x 3 @ 3333 tempo
Narrow Stance Toes Forward Squats x 3 @ 3333 tempo
Weightlifting
Snatch (8 X (1+1))
PERFORMANCE:
Sotts Press for the Under-Mobile Athlete x 5-10 reps
Every 30 seconds, for 3 minutes (6 sets):
2 Tall Snatches
Every 2 minutes, for 16 minutes (8 sets):
Slow Pull Snatch + Snatch
(3-second pull from the floor to mid-thigh, then snatch.)
https://youtu.be/_Fi0n4N2o3Y
FITNESS:
Every minute, on the minute, for 15 minutes (3 sets) of:
Minute 1 – Single-Arm Dumbbell Row x 8 reps @ 2111 (Left)
Minute 2 – Single-Arm Dumbbell Row x 8 reps @ 2111 (Right)
Minute 3 – Nose-to-Wall Handstand Hold x 30 seconds
Minute 4 – Frog Pumps x 10 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Minute 5 – Ring Support Hold x 30 seconds
(hold hollow position during the ring support)
Metcon
Metcon (Time)
PERFORMANCE:
For time:
1000 Meter Row
50 Power Snatches (95/65 lbs)
800 Meter Run
FITNESS:
For time:
1000 Meter Row
75 Russian Kettlebell Swings
800 Meter Run