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:
Prone Pass Through x 10 reps
Horse Stance Hold x 60 seconds
If working on the Fitness Track today, perform two sets of:
Kettlebell Romanian Deadlift x 10 reps @ 2011 tempo
Kettlebell Waiter’s Carry x 50 feet per arm
If working on the Performance track Perform two sets of:
“3-Position Snatch Warm-up”
High Hang Power Snatch x 3 + 3 Overhead Squats
Low Hang Power Snatch x 2 + 2 Overhead Squats
Slow Pull Snatch x 1
Weightlifting
Snatch (2×2, 10×1)
Every 2 minutes, for 24 minutes (10 sets):
Snatch x 1 rep
*Sets 1-2 = 2 reps @ 70-75%
*Sets 3-4 = 1 rep @ 80-85%
*Sets 5-6 = 1 rep @ 86-90%
*Sets 7-8 = 1 rep @ 91-95%
*Sets 9-10 = 1 rep @ 95-99%
*Sets 11-12 = 1 rep @ 101% or more
Compare your results to February 28, 2022.
FITNESS:
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011
Station 2 – Batwing Extensions x 5-6 reps @ 3232
Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds
Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)
Metcon
Metcon (Time)
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)
Compare your results to October 25, 2021.
.
FITNESS:
Five rounds for time of:
Run 400 Meters
15 Goblet Squats
Compare your results to October 25, 2021
Accessory Work
Three sets of:
12 Dumbbell Overhead Triceps Extensions
Rest 30 seconds
10-12 Single Arm Dumbbell Bent Over Rows (each arm)
Rest 60 seconds