CrossFit Odyssey – CrossFit

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Meeting ID: 621 002 4813

Warm-up

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

Kari Pearce ABs #1 (No Measure)

:40 on / :20 off

– Mountain Climbers

– Hollow Hold

– Plank Walk Ups

– Superman’s

– Windshield Wipers

Deadlift (3 x 5)

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 June 30, 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

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)