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
.

Three sets of:

Kettlebell Suitcase Carry x 50ft per arm

Hollow Hold x 30 seconds

Kettlebell Sumo Deadlift x 10 reps

Two sets of:

Piked Handstand Push-up x 10 reps

Kettlebell Romanian Deadlift x 10 reps

Metcon

Diane – Strict (Time)

Performance

“Strict Diane”

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

225/155 lb Deadlifts

Strict Handstand Push-UpS
FITNESS:

For time:

36 Kettlebell Swings

18 Knees to Elbows or Hanging Leg Raises

24 Kettlebell Swings

12 Knees to Elbows or Hanging Leg Raises

12 Kettlebell Swings

6 Knees to Elbows or Hanging Leg Raises

*Compare results to April 06, 2022.

Strength/Skill

Every 2 minutes, for 18 minutes (3 sets) of:

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)