Announcements
THIS SATURDAY!!
3/4/23 – 11am-1pm
FUN, FITNESS and FOOD!
We will have:
Food Truck with lots of yummies!
Kinetik Chain for fitness evaluations/massage
Bella Hampton Farms with Farm Fresh eggs and goodies
PLUS
23.3 – workout with John Mariotti
the 2nd Fittest Man on Earth 2022 age 65+
Friends and Family Welcome!
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
.
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Scap Push-Up x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds Inchworm Walk + Scap Push Up + Press Up x 3 reps
Hamstring Floss x 10 reps per leg
Deep Squat Progressions x 5 reps
Suggested Stretches if you have time:
Banded Lat Stretch x 45 seconds per side
Rocking Box Bridges x 6-8 reps (slow and controlled; or t-spine opener of your choice)
Shoulder Mash x 45 seconds per side
Then rev up your heart rate with:
20/15 Calorie Machine @ 70%
2 Inch Worms
30 Plate Hops
60 seconds Rest
15/10 Calorie Machine @ 80%
3 Inch Worms
20 Double Unders
60 seconds Rest
10/7 Calorie Machine @ 90%
4 Inch Worms
30 Double Unders
Increase pace through this piece on the rower and focus on rhythmic breathing as your heart rate increases.
Strength & Skill
Snatch Warm-up
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps
Empty Barbell
THEN:
Build to 135-185/95-125lbs.; 115-135/65-85 lbs Snatch (or close to the weight you plan to use in your second or third round) and then. . .
35-54:
At game speed:
2 Wall Walks
20 Double-Unders
3 Snatches (95/65lbs)
2 Wall Walks
20 Double-Unders
2 Snatches (135/95lbs)
if applicable:
5 Strict Handstand Push-Ups
20 Double-Unders
1 Snatch (185/125lbs)
55+:
2 Wall Walks
20 Double-Unders
3 Snatches (65/45lbs)
2 Wall Walks
20 Double-Unders
2 Snatches (95/65lbs)
if applicable:
5 Kipping Handstand Push-Ups
20 Double-Unders
1 Snatch (115/75lbs)
Metcon
CrossFit Games Open 23.3 RX (Ages 16-54) (Time)
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
F: 65 lb, 95 lb, 125 lb, 155 lb
M: 95 lb, 135 lb, 185 lb, 225 lb
CrossFit Games Open 23.3 Scaled (Ages 16-54) (Time)
Starting with a 6-minute time cap, complete as many reps as possible of:
5 scaled wall walks
50 single-unders
15 snatches (weight 1)
5 scaled wall walks
50 single-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
6 snatches (weight 4)
F: 45 lb, 65 lb, 75 lb, 85 lb
M: 65 lb, 95 lb, 115 lb, 135 lb
CrossFit Games Open 23.3 Masters RX (Ages 55+) (Time)
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 kipping handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 kipping handstand push-ups
50 double-unders
6 snatches (weight 4)
F: 45 lb, 65 lb, 75 lb, 85 lb
M: 65 lb, 95 lb, 115 lb, 135 lb
CrossFit Games Open 23.3 Teens and Masters Scaled (Ages 14-15, 55+) (Time)
Starting with a 6-minute time cap, complete as many reps as possible of:
5 scaled wall walks
50 single-unders
15 snatches (weight 1)
5 scaled wall walks
50 single-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
6 snatches (weight 4)
F: 35 lb, 55 lb, 65 lb, 75 lb
M: 45 lb, 65 lb, 85 lb, 95 lb