CrossFit Odyssey – CrossFit
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https://us02web.zoom.us/j/6210024813
Meeting ID: 621 002 4813
Warm-up
Joints/Tens (No Measure)
Joints
Ten of each:
pushups, Back Extensions (supermans), situps, air squats, pull-ups, CORONA At-Home Workouts – SUB LUNGES, BURPEES for Push Presses and Overhead Squats
Warm-up (No Measure)
Three rounds with a medicine ball:
Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)
Turkish Get-Ups x 2 reps each side
Stiff-Leg Sumo Deadlifts x 10 reps
Ball Slams x 10 reps
Weightlifting
Deadlift (1X8, 1X6, 1X4, 3X2)
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 2 reps @ 75-80%
Rest as needed
FITNESS:
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1 – Dumbbell Death March x 12 reps @ 3011
Station 2 – Barbell Hip Thrusts x 12 reps @ 20X1
Station 3 – Side Plank Hold x 30 seconds each side
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps (24″/20″ – step down)
10 Pull-Ups
10 Alternating Reverse Lunges (50/35 lb DBs)
FITNESS:
Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps (step down)
10 Alternating Reverse Lunges
5 Strict Pull-Ups
Warm-up
Warm-up (No Measure)
Warm-up for 21.1
“Assault Bike or Row 5 minutes @ 70-75%
Then. . .
Banded Pec Stretch
T-Spine Opener on bench or foam roller
Banded Lat Stretch 30 seconds each arm
Band Assisted Anterior Pec Stretch 30 seconds each arm
Single-Arm Hang from Bar x 30 seconds each arm
Then. . .
Warm-Up for Hinging Movements
9 Dumbbell Front Squats
6 Inch Worms
30 seconds of Plate Hops
400 Meter Run
Athletes pick your own weight for the dumbbell front squats. This is meant to be a movement primer and should not tire you out.
Then… go over standards and
Two rounds at desired event pace of:
2 Wall Walks
12 Double-Unders
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!
Crossfit Games Open 21.1 RX (Ages 16-54) (Time)
For Time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here
Crossfit Games Open 21.1 Scaled (Ages 16-54) (Time)
For time:
1 scaled wall walk
10 single-unders
3 scaled wall walks
30 single-unders
6 scaled wall walks
60 single-unders
9 scaled wall walks
90 single-unders
15 scaled wall walks
150 single-unders
21 scaled wall walks
210 single-unders
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Scaled (Ages 16-54) click here
Crossfit Games Open 21.1 Masters RX (Ages 55+) (Time)
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Masters RX (Ages 55+) click here
Crossfit Games Open 21.1 Masters Scaled (Ages 55+) (Time)
For time:
1 scaled wall walk
10 single-unders
3 scaled wall walks
30 single-unders
6 scaled wall walks
60 single-unders
9 scaled wall walks
90 single-unders
15 scaled wall walks
150 single-unders
21 scaled wall walks
210 single-unders
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Masters Scaled (Ages 55+) click here