CrossFit Odyssey – CrossFit

Warmup

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats
.

Three sets of:

Wall Walk x 2 rep

Box Step-up x 10 reps

Two sets of:

Single Arm Dumbbell Deadlift x 10 per side

Dumbbell Waiter’s Carry x 50ft per side

Weightlifting

Deadlift

Four sets of:

Deadlift x 6 reps @ 75% of 1-RM Deadlift

Rest 30-60 seconds

Standing Fold-to-Hold Shoulder Extensions x 6 reps @ 2424

Rest 60-90 seconds

Metcon

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
*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.