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
.
Three sets of:
Double-Under, Practice or Single Under x 30 seconds
Inchworm x 3 reps
Single Arm Dumbbell Push Press x 5 reps, followed by
Dumbbell Waiter’s Carry x 50 feet
*perform single arm push-press and waiter’s carry on same side before switching sides

Two sets of:
“Depth Drop Warm-Up”
Depth Drop x 1 rep
Depth Drop + Max Height Jump x 2 reps
Depth Drop + Broad Jump x 3 reps”

Weightlifting

Split Jerk

Every 2 minutes, for 20 minutes, complete:
Jerk Dip + Power Jerk + Jerk with a pause @ 70-80%

FITNESS | Upper Body Push & Pull
Every minute, on the minute, for 20 minutes (4 sets) of:
Station 1 – Landmine Press x 8 reps @ 2111 (Left Arm)
Station 2 – Landmine Press x 8 reps @ 2111 (Right Arm)
Station 3 – Landmine Row x 8 reps @ 2111 (Left Arm)
Station 4 – Landmine Row x 8 reps @ 2111 (Right Arm)
Station 5 – L-Sit x 30-40 seconds
(accumulate time with 10s on, 5-10s off)

Metcon

Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here
.
FITNESS:
Complete as many rounds and reps as possible in 15 minutes of:
15/10 Calories of Assault Bike
3 Wall Walks