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