CrossFit Odyssey – CrossFit

General Warm-Up

Row 1:30

Two Sets Of:

Bodyweight Good Morning x15

Reverse Lunge and Twist x12

Cuban Press x 10

Conditioning

“Strict Diane” (Time)

Full Effort (Performance)

Complete rounds of 21, 15 and 9 reps for time of:

225/155 lb Deadlifts

Strict Handstand Push-Ups

Full Victory

Complete rounds of 21, 15 and 9 reps for time of:

185/125 lb Deadlifts

Feet Elevated Push-Ups (8/4 inches*)

Goal < 6:00
Time Cap: 9:00

*8 inches is two stacked 45-lb plates

*4 inches is one 45-lb plate

Strength (Part B)

Posterior Chain Accessory Sets (3 Rounds for weight)

3 sets (Every 2:00)

Station 1 – Barbell Hip Thrust x 6 reps @ 21X1

Station 2 – Band Pull-Aparts x 30 reps @ 1010

Station 3 – L-Sit x 60 seconds (accumulated time)