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SUNDAY, 5/9/21

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)


Three sets of:

Inchworm Walk x 3 reps

Hamstring Floss x 10 reps per leg

Russian Baby Makers x 10 reps

Banded Lat Stretch x 45 seconds per side

20/15 Calorie Assault Bike/Row @ 70%

4 Burpee High Box Jumps (Jump Up, Step Down)

60 seconds Rest

15/10 Calorie Assault Bike/Row @ 80%

3 Burpee High Box Jumps (Jump Up, Step Down)

60 seconds Rest

10/7 Calorie Assault Bike/Row @ 90%

2 Burpee High Box Jumps (Jump Up, Step Down)

Increase pace through this piece on the rower/bike and focus on rhythmic breathing on the burpees as your heart rate increases.

Empty Barbell Movement Primer

Three sets of:

Overhead Squat x 5 reps

(use a progressively narrower grip for every set)

Rest as needed

Build to 185-125/135-90 lbs. Snatch and then. . .

At game speed…

3 Overhead Squat (at your weight)

3 Burpee Box Jump Overs (at your height)

2 Overhead Squat

2 Burpee Box Jump Overs

1 Overhead Squat

1 Burpee Box Jump Overs


CrossFit Games 2021 Age Group Qualifier Event 5 (Time)

Complete 12, 9, & 6 reps for time of:

Overhead Squat (165-115/115-80 lbs) Scale weight!

Burpee Box Jump-Over (30″-24″”) Scale height!

Time cap: 10 minutes

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