CrossFit Odyssey – CrossFit

Warm-up

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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 #11 (No Measure)

3 sets of:

Ab Wheel Rollouts or Slideouts x 10/15/20 reps

Single Leg hip Bridge on Chairs (each leg) x 10/15/20 reps

Doggie Lateral Leg Lifts (each leg) x 10/15/20 reps

Hand Plank In & Outs w/ sliders x 10/15/20 reps

Supine Hamstring Curl w/sliders x 10/15/20 reps

Adductor Leg Lift (each leg) x 10/15/20 reps

Do not rest between sets

Warm-up (No Measure)

PERFORMANCE:

Three Sets:

5 Deadlifts

(practice touch and go cycling)

20-30 seconds Handstand Hold

(practice perfect hand placement each time)

FITNESS:

Two Sets:

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
FITNESS

For time:

36 Kettlebell Swings

36 Push-Ups

24 Kettlebell Swings

24 Push-Ups

12 Kettlebell Swings

12 Push-Ups

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)