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)
.
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
Metcon
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