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CrossFit – Fri, Feb 9

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

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