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)

Hip Opener Drill

Banded Scarecrow

Over-Under Drill

2-3 sets with an empty barbell of:

Snatch Grip Romanian Deadlift x 3 @ 3011

Muscle Snatch x 3

Shoulder Press from Behind the Neck x 3

Snatch Balance x 3

Overhead Squats x 3

Strength/Skill

Snatch (10X2)

PERFORMANCE:

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

Slow Pull Snatch x 2 rep

For the slow pull snatch, the barbell should be lifted at half-speed from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a full snatch. Build across the 8 sets to hit a challenging double. Please drop the barbell and reset between each rep.

FITNESS:

Three sets of:

Turkish Get-Ups x 3 reps each arm

(goal is at least as heavy as on August 30)

Rest 30-45 seconds

Bulgarian Goat Bag Swings x 10 reps @ 3011

Rest 30-45 seconds

100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm

Rest 30-45 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 10 minutes of:

10 Double-Unders

1 Power Snatch (115/75 lbs)

20 Double-Unders

2 Power Snatches

30 Double-Unders

3 Power Snatches

…and so on, following the pattern for 10 minutes.”

FITNESS:

Complete as many rounds and reps as possible in 10 minutes of:

20 Lateral Jumps Over Parallette

10 Kettlebell Swings