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
10 minutes of low-intensity Jogging @ 70%
Start the clock and …
Leg Reach x 16 reps (8 per leg)
Banded Tricep Stretch x 45 seconds per side
Bent Over DB Reverse Flies x 20 reps (use very light weight)
At the 5:00 mark:
Upper Body Warm-Up
At the 8:00 mark:
Two sets of:
Run x 2 minutes
Banded Good Morning x 30 reps
Strict Pull-Up x 5 reps
Two Sets of:
4 Shuttle Runs @ 85-90%
4 Burpee to Pull-Up Bar (just touch – NO PULL-UP)
4 Shuttle Runs @ 85-90% 60 Seconds Rest
Strength & Skill
Two sets of:
3-5 Clean-Grip RDL
3-5 Front Squats
3-5 Press
3-5 Push Press
3-5 Thrusters
*Set 1 – Empty Barbell
*Set 2 – 65-95/35-65 lbs
Followed by. . .
Build to 75-80% of Predicted 1-RM Thruster
At Game Pace:
3 Burpee Pull-Ups
5 Shuttle Runs
3 Burpee Pull-Ups
5 Shuttle runs
Rest 60 seconds then. . .
1 Thruster @ 60% of Predicted 1-RM Thruster
Rest 5-10 minutes and then . . .
Metcon
CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps)
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.
CrossFit Games Open 23.2B (All Divisions/Ages) (1 x 1)
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
To learn more about CrossFit Games Open 23.2B (All Divisions/Ages) click here
CrossFit Games Open 23.2A Scaled and Foundations (All Ages) (AMRAP – Reps)
Complete as many reps as possible in 15 minutes of:
5 burpees
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpees after each round.