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)

Two sets of:

Perform 30 seconds on each side of the following movements…

*Station 1 – Banded Palloff Hold

*Station 2 – Hollow Hold (or Dead Bugs)

*Station 3 – Single-Leg Glute Bridge Hold

*Station 4 – Side Plank Hold

*Station 5 – Reverse Snow Angels

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Strength/Skill

Hang Snatch (10 X (2+1))

PERFORMANCE:

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

2 Snatch Lift-Offs + Snatch from 2″ Below the Knee

(pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2″ below the knee)

Build from approximately 70% 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

OR

FITNESS:

Every minute, on the minute, for 15 minutes (3 sets) of:

Minute 1 – Split Stance Romanian Deadlift x 6 reps @ 4011 (Left)

Minute 2 – Split Stance Romanian Deadlift x 6 reps @ 4011 (Right)

Minute 3 – L-Sit x 30 seconds

Minute 4 – Supine Ring Row x 8-10 reps @ 2110

Minute 5 – Ring Support Hold x 30 seconds

(hold hollow position during the ring support)

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 12 minutes of:

6 Power Snatches (135/95 lbs)

9 Burpees Over the Barbell

12 Toes to Bar

OR

FITNESS:

Complete as many rounds and reps as possible in 12 minutes of:

6 Strict Toes to Bar or Hanging Leg Raises

9 Burpees

12 Alternating Single-Arm Dumbbell Snatches