CrossFit Odyssey – CrossFit
Joints/Tens (No Measure)
Joints
Ten of each:
pushups,
Back Extensions (supermans),
situps,
air squats,
pull-ups,
Push Presses and
Overhead Squats
Warm-up
Two sets of:
Dead Bug x 30 seconds
Dumbbell Waiter’s Carry x 50 feet per arm
Two sets of:
“Dumbbell Clean Warm-up”
Squeeze Dumbbell Romanian Deadlift x 10 reps
Single-Arm Dumbbell Hang Power Clean x 5 reps per side
Pause Push-Press x 5 reps per side
Metcon
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
If you fail to complete this workout within the time cap, please add 1-second for every rep not completed before the 15-minute time cap. For example. if you finished 9 full rounds when the clock reached 15:00, you would enter your score as 15:18 – because you completed all of the work except the 8 ground to overhead + 10 bar-facing burpees of the final round.
FITNESS:
Ten rounds for time of:
8 Dumbbell Ground to Overhead
10 Burpees
Accessory Work
Three sets of:
GHD Hip Extensions x 15-20 reps (unweighted)
Rest 45 seconds
Prone Facing Behind the Neck PVC Pipe Press x 10-12 reps
Rest 45 seconds
Accessory Work
Warm-up (No Measure)
Two sets of:
Dead Bug x 30 seconds
Dumbbell Waiter’s Carry x 50 feet per arm
Two sets of:
“Dumbbell Clean Warm-up”
Squeeze Dumbbell Romanian Deadlift x 10 reps
Single-Arm Dumbbell Hang Power Clean x 5 reps per side
Pause Push-Press x 5 reps per side