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
.

Two sets of:

Assault Bike x 90 seconds

Dive-Bomber Push-Up x 10 reps

Warm-up Deadlift with a minimum of 3 sets of 3 deadlifts working up to the weight you plan to use in the metcon. Do 3 burpees over the barbell after each set of deadlifts to get the heart rate up and ready.

Metcon

CrossFit Games Open 22.2 RX (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts

Bar-facing burpees

Time cap: 10 minutes

F: 155-lb Barbell

M: 225-lb Barbell
To learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here
Today is a great opportunity to compare your efforts to one of last year’s CrossFit Games Open workouts. If you participated last year, perform the workout with the same customizations used last year for an apple to apple comparison. If you didn’t participate in the Open last year, this is a great opportunity to get a baseline understanding of goals you should push for in the 2023 Open.

Strength/Skill

Squeeze & Hold You (AMRAP – Rounds and Reps)

Complete as many rounds and reps for quality and muscle activation in 16 minutes of:
50-Foot Double Kettlebell Front-Racked Carry
100-Foot Double Kettlebell Farmer’s Carry
100 Flutter Kicks