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
Warm-up (No Measure)
IF THE OPEN IS YOUR PRIORITY AND YOU ARE DOING IT TODAY:
Band Distracted Pec Stretch x 60 seconds per side
Band Distracted Tricep Stretch x 60 seconds per side
Two sets of:
Single Leg Hip Bridge x 8-10 reps per leg
Y’s, T’s, W’s x 5 reps each
Banded Squats x 5 reps @ 3211
Three sets at ascending pace:
15/10 Calories of Assault Bike, Ski Erg or Rowing
3 Strict Pull-Ups
15 Plate Hops
5 Superman/Hollow Swings on Pull-Up Bar
5 Empty Bar Thrusters
*Perform this at 70-80-90% effort.
Build to a 135/85 lb Thruster*
55+: 105/65 lb Thruster
*As you build the barbell, also perform sets of 2-6 pull-ups, chest-to-bar pull-ups and bar muscle-ups for efficiency and grooving the motor patterns
Perform one or two sets at game pace of:
6 Pull-Ups (55+: Jumping Pull-Ups)
20 Double-Unders
6 Thrusters (95/65 lb
4 Chest-to-Bar Pull-Ups (55+: Pull-Ups)
15 Double-Unders
4 Thrusters (115/75 lbs; 85/55 lbs)
2 Bar Muscle-Ups (55+: Chest-to-Bar Pull-Ups)
10 Double-Unders
2 Thrusters (135/85 lbs; 105/65 lbs)
Work on establishing the same breathing patterns and transition paces you hope to hold for 22.3.
IF THE OPEN IS NOT YOUR PRIORITY OR IF YOU ARE NOT DOING IT TODAY:
Machine of choice x 5 minutes @ 70-75%
Banded Pec Stretch:
T-Spine Opener:
Banded Lat Stretch
Single-Arm Hang from Bar x 30 seconds each arm
Assault Bike or Row 5 minutes @ 80-85%
2 Minutes of Couch Stretch each leg
Two sets of:
30 Seconds Scap Push-Ups
30 Seconds Ring-Rows
30 Seconds Sky Divers
30 Seconds Ankle Pulse (right)
30 Seconds Ankle Pulse (left)
30 Seconds Deep Squat Progression
For movement quality and efficiency:
45 second Machine
6-8 Pull-Ups
42 Double Unders
8-10 Thrusters (95/65lbs)
45 second Machine
4-6 Chest to Bar Pull-Ups
36 Double Unders
4-6 Thrusters (115/75lbs)
45 second Machine
2-4 Bar Muscle-Ups
30 Double Unders
3-4 Thrusters (135/85lbs)
45 second Machine
and then. . .
At Game Pace
10 Pull-Ups
30 Double Unders
10 Thrusters (95/65lbs)
8 Chest to Bar Pull-Ups
20 Double Unders
8 Thrusters (115/75lbs)
4 Bar Muscle-Ups
10 Double Unders
4 Thrusters (135/85lbs)
Metcon
CrossFit Games Open 22.3 RX (Ages 16-54) (Time)
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 65 lb, then 75 lb, then 85 lb
M: 95 lb, then 115 lb, then 135 lb
To learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here
CrossFit Games Open 22.3 Scaled (Ages 16-54) (Time)
For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb
To learn more about CrossFit Games Open 22.3 Scaled (Ages 16-54) click here
CrossFit Games Open 22.3 Masters RX (Ages 55+) (Time)
For time:
21 jumping chin-over-bar pull-ups
42 double-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb
To learn more about CrossFit Games Open 22.3 Masters RX (Ages 55+) click here
CrossFit Games Open 22.3 Masters Scaled (Ages 55+) (Time)
For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 jumping chest-to-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chin-over-bar pull-ups
30 single-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 35 lb, then 45 lb, then 55 lb
M: 45 lb, then 65 lb, then 85 lb
To learn more about CrossFit Games Open 22.3 Masters Scaled (Ages 55+) click here