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 YOU ARE NOT PRIORITIZING THE OPEN skip to Strength/Skill Work
22.2 WARM-UP
CARDIO machine for 5 min @70%
Pec Stretch
T-spine opener
banded lat stretch
1 arm hang from bar x 30s each arm
bike or row x 5 min @80%
Couch stretch x 2 min each
2 sets:
banded good mornings x 20
30sec on machine of choice
floor bridge slow and controlled x 6
rest 1 min between sets
Build to your DL weight then begin.
Strength/Skill
IF YOU ARE NOT PRIORITIZING THE OPEN:
3 Sets
Bulgarian Split Squats x 6 @3011 per leg
rest 30 seconds
Palms up inverted BB Row x 10 @2111
immediately followed by
Banded Lat Pull downs x 15
Rest 2 minutes
3 Sets of :
1 arm DB row x 8-10 per side@2111
rest 30 seconds
Alternating V-ups x 20
Rest 30 seconds
30 seconds Bike sprint
RAN
Metcon
CrossFit Games Open 22.2 RX (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 155-lb Barbell
M: 225-lb Barbell
To learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here
CrossFit Games Open 22.2 Scaled (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 95-lb Barbell, may step over on burpees
M: 135-lb Barbell, may step over on burpees
To learn more about CrossFit Games Open 22.2 Scaled (Ages 16-54) click here
CrossFit Games Open 22.2 Masters RX (Ages 55+) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 125-lb Barbell
M: 185-lb Barbell
To learn more about CrossFit Games Open 22.2 Masters RX (Ages 55+) click here
CrossFit Games Open 22.2 Masters Scaled (Ages 55+) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 85-lb barbell, may step over on burpees
M: 115-lb Barbell, may step over on burpees
To learn more about CrossFit Games Open 22.2 Masters Scaled (Ages 55+) click here