CrossFit Odyssey – CrossFit
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https://us02web.zoom.us/j/6210024813
Meeting ID: 621 002 4813
Warm-up
CORE: Joints/Tens (No Measure)
Joints
Ten of each:
pushups, Back Extensions (supermans), situps, air squats, pull-ups, CORONA At-Home Workouts – SUB LUNGES, BURPEES for Push Presses and Overhead Squats
CORE #1 (No Measure)
Two sets of:
Hollow Body Bounce x 60 reps
Straight Body Ceiling-reaching Crunches x 10 reps
Tuck Rock to Tuck Sit x 10 reps
Hollow Body Side-to-side Rocks x 10 reps
Hand Plank Arch/Hollow x 10 reps
Limbo Twist x 10 reps
Warm-up (No Measure)
Three Sets:
5 Deadlifts
(practice touch and go cycling)
20-30 seconds Handstand Hold
(practice perfect hand placement each time)
FITNESS:
Two Sets:
10 Calorie Assault Bike
10 Bird Dogs
10 Dead Bugs
3-5 Dragon Flags
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
*Compare results to October 13, 2020
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 October 13, 2020.
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)