CrossFit Odyssey – CrossFit
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https://us02web.zoom.us/j/6210024813
Meeting ID: 621 002 4813
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)
Inchworm Walk + Scap Push-Up + Press Up x 5 reps
Alternating Reverse Lunge with stretch x 10 reps
Alternating Lateral Lunge x 10 reps
Plank Walk x 20 seconds
Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed
Two sets of:
Front squat x 5 reps @ 2210
Rest as needed
Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed
Clean and Jerk (6 x 2, 1 x 1)
Every 3 minutes, for 21 minutes (7 sets):
Clean & Jerk
*Sets 1-2 = 2 reps @ 65% of 1-RM Clean & Jerk
*Sets 3-4 = 2 reps @ 70% of 1-RM Clean & Jerk
*Sets 5-6 = 2 reps @ 75% of 1-RM Clean & Jerk
*Set 7 = 1 rep @ 80% of 1-RM Clean & Jerk
Metcon
Metcon (Time)
CrossFit Games Quarterfinals Event 3
Invictus Masters Version
35-54:
For time:
120 Wall Ball Shots (20/14 lbs to 10/9′ target)
120 Calorie Row
Time cap: 15:00
Sacal to:
100 Wall Ball Shots (20/10 lbs to 9′ target)
100 Calorie Row