CrossFit Odyssey – CrossFit
Warm-up
Joints/Tens (No Measure)
Joints
Ten of each:
pushups,
Back Extensions (supermans),
situps,
air squats,
pull-ups,
Push Presses and
Overhead Squats
.
3-5 Minutes Easy Pace on Assault Bike, BikeErg or Row
T-Spine Pulse on Box or Bench x 60 seconds (pulse)
Scap Ring-Rows x 5 reps
Ring-Rows x 10 reps (slow and controlled)
V-Ups x 15 reps
5 Superman/Hollow Swings on Pull-Up Bar
5 Scap Pull-Ups
5 Strict Pull-Ups
Two sets of:
5 Hang Muscle Clean
5 Hang Power Clean
5 Power Clean
5 Front Squats
*Set 1 – empty bar
*Set 2 – 55-75/35-55lbs
Then build to a 135/95 lb; 115/65 lb Clean
*As you build the barbell start grooving the motor patterns for ttb and muscle-ups.
One to two sets at game pace of:
15 Calorie Row
10 Toes to Bar
10 Wall Ball Shots
5 Cleans
1-3 Muscle-Ups OR Large Ring Swings
Rest as needed
35-54: 20/14 lbs to 10/9′ target; 135/95 lbs
55+: 20/10 lbs to 9′ target; 115/65 lbs
Metcon
CHOOSE ONE:
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
CrossFit Games Open 23.1 Scaled (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups
F: 10lb ball to 9ft target, 65lb
M: 14lb ball to 10ft target, 95lb
CrossFit Games Open 23.1 Masters RX (Ages 55+) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 10lb ball to 9ft target, 65lb
M: 20lb ball to 9ft target, 115lb
CrossFit Games Open 23.1 Masters Scaled (Ages 55+) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 sit-ups
40 wall-ball shots
30 cleans
20 jumping chest-to-bar pull-ups
F: 10lb ball to 8ft target, 45lb
M: 14lb ball to 8ft target, 65lb