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)

Thoracic PAILs &RAILs

Thoracic Spine Isometric Holds

Two Sets of:

Russian Babymakers x 5

Cuban Press x 5

Close Grip Overhead Squat x 5

Two Sets of:

Muscle Snatch x 3

Snatch Drops x 3 (lower for each one)

Sotts Press x 3

(Sotts Press for the under-mobile athlete)

Strength/Skill

Hang Snatch (8X2)

PERFORMANCE:

Every 2 minutes, for 16 minutes (8 sets):

Snatch from 2″ Below Knee + Snatch

(pause 1 second at 2″ below the knee, then snatch, drop, reset and snatch from the floor)

FITNESS:

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011

Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps @ 3020

Staion 3 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
FITNESS:

Five rounds for time of:

Run 400 Meters

15 Goblet Squats