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)
12-Minute Mobility for Hip Hinge
One set of:
10 Forward Leg Swings
10 Backward Leg Swings
10 Right Leg Lateral Swings
10 Left Leg Lateral Swings
(hold onto the rig or a wall while doing these)
30 Seconds Rockettes
30 Seconds Sumo Stance KB Deadlift (medium weight)
10 Lateral Resisted Bird Dogs (per side)
Place a band on the rig close to the floor. Loop the band around your waist and assume tabletop position. Maintain a neutral spine as you reach one arm forward and the opposite leg backwards. Stabilize and keep your core engaged.)
Three sets of:
60 seconds of Rowing @ 70% effort
6 Alternating Dumbbell Snatches
4 Burpee Box Jump-Overs (24″/20″)
Rest as needed
35-54: 50/35 lbs
55+: 35/20 lbs; Step-Overs Okay
Perform the rowing at 70%, but perform the snatches and burpee box jump-overs at your desired competition pace. Use this as a drill to prime your pacing and movement efficiency.
Crossfit Games Open 21.2 RX (Ages 16-54) (Time)
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
F: 35-lb. dumbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
Time cap: 20 min
To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here
Crossfit Games Open 21.2 Scaled (Ages 16-54) (Time)
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
F: 20-lb. dumbbell, 20-in. box (step-ups permitted)
M: 35-lb. dumbbell, 20-in. box (step-ups permitted)
Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Scaled (Ages 16-54) click here
Warm-up (No Measure)
Every 90 seconds, for 18 minutes (3 sets each) of:
Station 1 – Single Leg Hamstring Curl with Furniture Slider x 8 reps per leg
Station 2 – Banded Face Pulls x 20 reps
Station 3 – Wall Sit Hold x 60 seconds
Station 4 – Bent-Over Dumbbell Rows x 10-12 reps @ 2111
(start hands in neutral and pull to supinated-grip position at waist line)
Every 10 seconds, for 3 minutes (18 sets) of:
Dynamic Push-Ups on Floor x 2 reps
Every 30 seconds, for 2 minutes (4 sets) of:
Low Push-Up Pulses x 10 reps
Metcon
Metcon (Time)
Six sets of:
100 Meter Sprint
10 Russian Kettlebell Swings (athlete decides weight)
30 Seconds Rest