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)

.

(Nasal Breathing Only)

30 Seconds Assault Bike

Over/Under Barbell x 3 reps in each direction

Static Hang from Bar x 30-60 seconds

20 Seconds Assault Bike

Over/Under Barbell x 3 reps in each direction

Pull-Ups x 3-5 reps

10 Seconds Assault Bike

Over/Under Barbell x 3 reps in each direction

Chest-to-Bar Pull-Ups x 3-5 reps

Weightlifting

Front Squat (1X1)

Take 20 minutes to build to a 1-RM Front Squat

FITNESS:

Every minute, on the minute, for 20 minutes (4 sets):

Minute 1 – 45-Second Wall Sit

Minute 2 – 45 seconds of Goblet Squats

Minute 3 – 45 seconds of Banded Good Mornings

Minute 4 – 45 seconds of Strict Pull-Ups

Minute 5 – 30-Second L-Sit (accumulated time)

Metcon

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.
Compare results to January 20, 2021.

Compare results to January 20, 2021.