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
.
Squat Activation:
Two rounds of:
10 Banded Good Mornings
10 Single Leg Hip Bridges (each side)
10 Monster Walk Steps (forward and backward)
10 Monster Walk Steps (left and right)
5 Double Kettlebell Front Squats @ 1111 Tempo
Followed by…
Pull-Up Bar Activation:
Two sets of:
5 Scap Pull-Ups
3 Strict Pull-Ups
3 Strict Toes to Bar
Rest 15 seconds
6-8 Kipping Swings
Rest 15 seconds
15 Banded Face Pulls
Rest as needed
CrossFit Open 24.3 Warm-Up + Game Pace Prep
Heart Rate Prep:
Every minute, on the minute, for 5 minutes:
20 Second HARD Effort Bike
40 Second Easy Pedal or Rest
At Game Pace:
One set of:
3 Thrusters @ medium pace
*Gymnastics Movement*
3 Thrusters @ medium pace
*Gymnastics Movement*
Rest as needed; then REPEAT at Game Pace
Metcon
CrossFit Games Open 24.3 Rx (Ages 16-54) (Time)
All for time:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
Time cap: 15 minutes
F: 65lb, 95lb
M: 95lb, 135lb
To learn more about CrossFit Games Open 24.3 Rx (Ages 16-54) click here
CrossFit Games Open 24.3 Rx (Ages 55+) (Time)
All for time:
5 rounds of:
10 thrusters, weight 1
10 chin-over-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 chest-to-bar pull-ups
Time cap: 15 minutes
F: 45lb, 65lb
M: 65lb, 95lb
To learn more about CrossFit Games Open 24.3 Rx (Ages 55+) click here
CrossFit Games Open 24.3 Rx (Ages 16-54) (Time)
All for time:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
Time cap: 15 minutes
F: 65lb, 95lb
M: 95lb, 135lb
To learn more about CrossFit Games Open 24.3 Rx (Ages 16-54) click here
CrossFit Games Open 24.3 Scaled (Ages 55+) (Time)
All for time:
5 rounds of:
10 thrusters, weight 1
10 jumping chest-to-bar
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 chin-over-bar pull-ups
Time cap: 15 minutes
F: 35lb, 55lb
M: 45lb, 65lb
To learn more about CrossFit Games Open 24.3 Scaled (Ages 55+) click here