CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)

Joints Ten of each:

Pushups,

Back Extensions (supermans),

Situps,

Air Squats,

Pull-ups,

Push Presses and

Overhead Squats

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Warm-up

Two rounds of:

40 yards per side x Kettlebell or Dumbbell Overhead Carry

10 reps per side x Single Arm KB/DB Squat

10 reps per side x Single Arm KB/DB Push Press

30 second Hang from Pull Up Bar + 10 Scap Pullups

Specific Warm-Up

Assault Bike Warm Up

30 Seconds at Easy Pace

30 Seconds Rest

30 Seconds Moderate Pace – work on pushing down with feet and using arms/hands to help

30 Seconds Rest

30 Seconds Workout Pace

Metcon

CrossFit Games Open 22.3 RX (Ages 16-54) (Time)

For time:

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes

F: 65 lb, then 75 lb, then 85 lb

M: 95 lb, then 115 lb, then 135 lb
To learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here
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FITNESS:

Three rounds for time:

21/15 Calories of Assault Bike

15 Dumbbell Thrusters

9 Strict Pull-Ups

Goal < 12:00
Time Cap = 15:00

Strength & Skill

Strength Accessory Finisher (3 Rounds for weight)

Three sets of:

Rear-Leg Elevated Kang Squats x 6-8 reps each leg @ 4211

Rest 45 seconds between each leg