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)
Two sets of:
Row x 250 meters
Burpee Broad Jump x 5 reps
Horse Stance Hold x 30 seconds (attempt with arms overhead if performing snatches in today’s session)
Two sets of:
Barbell Romanian Deadlift x 8 reps
Snatch-Grip Overhead Reverse Lunge x 8 reps (4 per side)
Weightlifting
Hang Snatch (8x (1+1))
Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch + Snatch
For today’s session, pause for 2 seconds in the receiving position of the snatch before standing. Focus on a strong, stable overhead position and even weight distribution through the feet.
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 – Russian Kettlebell Swings x 20 reps (heavy)
Minute 5 – Ring Support Hold x 30 seconds
(hold hollow position during the ring support)
Metcon
Metcon (Time)
For time:
1000 Meter Row
100 Double-Unders OR 400m Run
60/40 Calories of Assault Bike or Bike Erg
Accessory Work
Three sets of:
Landmine Rows x 6 reps each @ 2111
Rest as needed
100-Foot Suitcase Carry (Left)
100-Foot Suitcase Carry (Right)
Rest as needed