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
.
Two sets of:
Assault Bike x 90 seconds
Kettlebell Kang Squat x 5 reps
Kettlebell Waiter’s Carry x 50ft per arm
Two sets of:
Kettlebell Goblet Squat x 10 reps
Kip Swing x 10 reps
Strict Chest-to-Bar- Pull-up (Banded or Jumping if needed) x 5 reps
Single-Arm Kettlebell Push Press x 5 reps per side
Metcon
CHOOSE ONE
CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
Scores to beat:
Mat Fraser = 198 reps in 2018
Kara Saunders = 201 reps in 2018
Josh Bridges = 169 reps in 2011
Camille Leblanc-Bazinet = 173 reps in 2012
Crossfit Games Open 18.5 Masters (55+) (AMRAP – Reps)
Complete as many reps as possible in 7 minutes of:
3 thrusters 65/45 lb
3 chin-over-bar pull-ups
6 thrusters 65/45 lb
6 chin-over-bar pull-ups
9 thrusters 65/45 lb
9 chin-over-bar pull-ups
12 thrusters 65/45 lb
12 chin-over-bar pull-ups
15 thrusters 65/45 lb
15 chin-over-bar pull-ups
18 thrusters 65/45 lb
18 chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
Devil’s Tower – FITNESS (AMRAP – Rounds and Reps)
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Single Kettlebell Thrusters
3 Kettlebell Swings
6 Single Kettlebell Thrusters
6 Kettlebell Swings
9 Single Kettlebell Thrusters
9 Kettlebell Swings
…and so on, adding three repetitions after completing each round.
Strength/Skill
Posterior Chain & Core
Every 2 minutes, for 16 minutes (2 sets of each):
Station 1 – Dead-Stop Bulgarian Split Squat + RDL x 8 reps @ 4111 (Left Leg)
Station 2 – Dead-Stop Bulgarian Split Squat + RDL x 8 reps @ 4111 (Right Leg)
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Station 4 – L-Sit x 15.15.15 seconds (rest 5 seconds between each 10 second work interval)