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)

5 min on bike/row…

open thoracic–rotations 60sec each…

Hip openers 3 variations 60 sec each…

flexor/hamstrings/distractions 60 seconds…

banded lats/triceps 60 sec…

deep squat progressions x 5…

russian baby makers x 5…

Strength/Skill

3 sets of

60 sec on bike @70%

rest 30 sec

30 sec on bike @85%

30 sec rest

15 sec bike @100%

2 min between sets

THEN

take 5-10 minutes to form a strategy and

warm up your wall balls/row/rings and do 1 round at game pace

Metcon

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Masters (55+) (Time)

For time, partitioned any way:

40 chest to bar pullups

80-cal. row

120 wall-ball shots 20/10 lb ball to 9 ft

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Masters Scaled (55+) (Time)

For time, partitioned any way:

40 jumping chest-to-bar pull-ups

80-cal. row

120 wall-ball shots, 14 / 10 lb ball to 8 ft.

Time cap: 20 min.