CrossFit Odyssey – CrossFit
Warm-up
.
100-Foot Pec Stick Walk or Pec-Activated Med-Ball Walk
30 second Side Plank (each side)
10 Cossack Squats (feel free to use an empty barbell)
10 Empty Barbell Romanian Deadlifts
10 Plate Hops
Then
Two sets of:
Banded Good Morning x 15-20 reps
Rest 60 seconds
60 seconds of Machine of Choice (Row, Run, Bike, etc…) @ 70-75%
Rest 60 seconds
Rocking Box or No Box Bridges x 6-8 reps (slow and controlled)
Rest 60 seconds
60 seconds of Machine of Choice (Row, Run, Bike, etc…) @ 70-75%
Rest 60 seconds
30 seconds of Box Jumps (24”/20″ – jump up, step down)
Rest 60 seconds
Two rounds at desired event pace of:
1 Wall Walk
6 Alternating Dumbbell Snatches (50/35lbs)
8 Box Jump Overs (24”/20″ – jump up, step down)
Perform movements and transitions at “game speed,” ensuring that you can
“feel” the pace of the event. Then be ready to replicate it when you hear
“3,2,1,GO!”
Metcon
Choose one to score
CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: 35-lb. dumbbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here
CrossFit Games Open 22.1 Masters RX (Ages 55+) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: 20-lb. dumbbell, 20-in. box
M: 35-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 Masters RX (Ages 55+) click here