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
