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
.
Glute Activation Prep
10 Banded Good Mornings
10 Banded Clam Shells Per Leg + 5 second hold on last rep
10 Banded Fire Hydrants Per Leg + 5 second hold on last rep
10 Banded Hip Bridges + 5 second hold on last rep
Two sets of:
Single Leg RDL x 5 reps per leg @ 3111
10 Hamstring Curl with Foam Roller
20 Single Unders
Warm up to your workout deadlift weight
Two sets of:
100 Meter Row
5 Deadlifts
15 Double-Unders
Set 1 @ easy pace
Set 2 @ medium pace
At Game Pace complete …
300 Meter Row
10 Deadlifts
50 Double-Unders
150 Meter Row
5 Deadlifts
25 Double-Unders
Use this to assess if your pacing is sustainable for 20 minutes.
Metcon
CrossFit Games Open 24.2 Rx (Ages 16-54) (AMRAP – Reps)
As many rounds and reps as possible in 20 minutes of:
300-meter row*
10 deadlifts
50 double-unders
F: 125lb
M: 185lb
*Each row counts as 30 reps (10m = 1 rep)
To learn more about CrossFit Games Open 24.2 Rx (Ages 16-54) click here
CrossFit Games Open 24.2 Rx (Ages 55+) (AMRAP – Reps)
As many rounds and reps as possible in 20 minutes of:
300-meter row*
10 deadlifts
50 double-unders
F: 95lb
M: 135lb
*Each row counts as 30 reps (10m = 1 rep)
To learn more about CrossFit Games Open 24.2 Rx (Ages 55+) click here
CrossFit Games Open 24.2 Scaled (Ages 16-54) (AMRAP – Reps)
As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts
50 single-unders
F: 95lb
M: 135lb
To learn more about CrossFit Games Open 24.2 Scaled (Ages 16-54) click here
CrossFit Games Open 24.2 Scaled (Ages 55+) (AMRAP – Reps)
As many rounds and reps as possible in 20 minutes of:
300-meter row*
10 deadlifts
50 single-unders
F: 65lb
M: 95lb
*Each row counts as 30 reps (10m = 1 rep)
To learn more about CrossFit Games Open 24.2 Scaled (Ages 55+) click here