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 bike/row/ski…

Banded hip flexor – 30-60 seconds each leg

Thoracic openers-rotations – 10 each side

Leg Reach x 16 each leg

Banded Triceps – 30-60 seconds each arm

Bent Over DB Flys x 20 (light)

Squat rocks x 60sec

Strength/Skill

2 sets of:

60s row/bike @70%

3 pistol negatives

60s rest

60s bike/row @75%

5 candlestick to pistol

60s rest

60s bike/row

5 tall box jump

THEN…

With an empty bar

5 OHS @3211

5 Front Squat @ 2010

5 reps of 1 1/4 front squats

THEN…

2 sets (1 @ empty 1 @ 115/75) of :

5 reps each of

Clean-grip Romanian DeadLift

+ Cleanpull

+ Hang power clean

+ push press

+ Clean and jerk

THEN…

6-8 attempts to 185/115 c&J

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Masters (55+) (Time)

For time:

30 box jumps, 24 /20 in

15 clean and jerks, 95 / 65 lb

30 box jumps, 24 / 20 in

15 clean and jerks, 115 / 75 lb

30 box jumps, 24 / 20 in

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 155 / 105 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 125 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 205 / 145 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 lb / 14 lb

5 clean and jerks, 155 / 115 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Masters Scaled (55+) (Time)

For time:

30 box jumps, 20 / 16 in

15 clean and jerks, 45 / 35 lb

30 box jumps, 20 / 16 in

15 clean and jerks, 65 / 45 lb

30 box jumps, 20 / 16 in

10 clean and jerks, 85 / 65 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 105 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 125 / 85 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 145 / 105 lb

Time cap: 20 minutes