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)

“Banded Pushing Warm-up”

Pallof hold x 30 seconds per side

Banded Press x 10 reps high, 10 reps chest level, 10 reps towards the floor

Banded Tricep Extensions x 10 reps

Lat Press-Down x 10 reps

Two sets of:

Kettlebell Suitcase Deadlift x 5, right side

Kettlebell Suitcase Carry x 50 feet, right side

Kettlebell Suitcase Deadlift x 5, left side

Kettlebell Suitcase Carry x 50 feet, left side

Kettlebell Sumo Deadlift x 12-20 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

36 Push-Ups

24 Kettlebell Swings

24 Push-Ups

12 Kettlebell Swings

12 Push-Ups

*Compare your results to April 7, 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 – Side Plank x 45 seconds each side

Accessory Work

Three sets of:

GHD Hip Extensions x 12-15 reps

Rest as needed

Reverse Snow Angels x 15-20 reps