Read more about our response to Covid-19 HERE

FRIDAY, 3/12/21

CrossFit Odyssey – CrossFit

Join Zoom Meeting
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

POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.