FRIDAY, 1/31/2020

CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

10 minutes of low-intensity Assault Bike or Jogging @ 70%

Band Distracted Hip Flexor Stretch x 45 seconds per side

(while in this position, bring your arms overhead and and reach back for a few pulses)

Thoracic Rotation Drill x 10 rotations

Against a running clock…

Leg Reach x 16 reps (8 per leg)

Banded Triceps Stretch x 45 seconds per side

Bent-Over DB Reverse Flies x 20 reps

(use very light weight)

When the running clock reaches 5:00…

Upper Body Warm-Up

When the running clock reaches 8:00…

One to Two sets of:

60 second Row or Assault Bike @ 70-75% Effort

Reverse Hyper or Barbell Good Mornings x 15 reps (light)

Rest 60 seconds

60 second Row or Assault Bike @ 85-90% Effort

10 Goblet Squats (32/24 kg)

Rest 60 seconds

Strength/Skill

DEPENDING ON WHICH YOU WILL DO IN THE METCON

OR

try both and see which feels better.

FOR SNATCH:

Snatch Technique Warm-Up

Two sets of:

Snatch-Grip Romanian Deadlift x 3 reps

Snatch High Pull from Below Knee x 3 reps

Muscle-Snatch x 3 reps

Snatch Push Press x 3 reps

Hang Power Snatch x 3 reps

Snatch from Below Knee x 3 reps

*Set 1 – Empty Barbell

*Set 2 – 95/65 lbs

OR

FOR CLEAN & JERK:

Clean & Jerk Technique Warm-Up

Two sets of:

Clean-Grip RDL x 3 reps

Clean Pull from Below Knee x 3 reps

Hang Power Clean + Push Press x 3 reps

Clean from Below Knee + Push Jerk x 3 reps

*Set 1 – Empty Barbell

*Set 2 – 95/65 lbs

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes
BEFORE STARTING:

One to Two Rounds of:

3 Ground to Overhead (95/65 lbs)

6 Bar-Facing Burpees

Perform movements and transitions at “game speed,” ensuring that you can “feel” the pace of the event. Then be ready to replicate it when you hear “3,2,1,GO!”

Rest 5-10 minutes, and then… GO!!!

Time cap: 15 minutes

If you fail to complete this workout within the time cap, please add 1-second for every rep not completed before the 15-minute time cap. For example. if you finished 9 full rounds when the clock reached 15:00, you would enter your score as 15:18 – because you completed all of the work except the 8 ground to overhead + 10 bar-facing burpees of the final round.

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