CrossFit Odyssey – CrossFit

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Meeting ID: 621 002 4813

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)

Inchworm Walk + Scap Push-Up + Press Up x 5 reps

Alternating Reverse Lunge with stretch x 10 reps

Alternating Lateral Lunge x 10 reps

Plank Walk x 20 seconds

Empty Barbell Movement Primer

Three sets of:

Overhead Squat x 5 reps

(use a progressively narrower grip for every set)

Rest as needed

Two sets of:

Front squat x 5 reps @ 2210

Rest as needed

Two sets of:

1+1/4 Front Squat x 5 reps

Rest as needed

Clean and Jerk (6 x 2, 1 x 1)

Every 3 minutes, for 21 minutes (7 sets):

Clean & Jerk

*Sets 1-2 = 2 reps @ 65% of 1-RM Clean & Jerk

*Sets 3-4 = 2 reps @ 70% of 1-RM Clean & Jerk

*Sets 5-6 = 2 reps @ 75% of 1-RM Clean & Jerk

*Set 7 = 1 rep @ 80% of 1-RM Clean & Jerk

Metcon

Metcon (Time)

CrossFit Games Quarterfinals Event 3

Invictus Masters Version

35-54:

For time:

120 Wall Ball Shots (20/14 lbs to 10/9′ target)

120 Calorie Row

Time cap: 15:00

Sacal to:

100 Wall Ball Shots (20/10 lbs to 9′ target)

100 Calorie Row