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)
5 min row/bike/ski @ 70%
Activate Glutes/open thoracic…
Bandy lats/triceps/hip distractions/good mornings each side x 30sec…
leg kicks front/back/sides x 20 each..
Strength/Skill
2x air squats x 15/
push ups x 10/
sit ups x5…
warm up to thruster weight…
then 2 sets at games pace od:
2 db thrusters/
3 toes to bar/
12 du….
get on bike/row for 5 min
Metcon
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Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
35-lb/20-lb dumbbells