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)
.
For the following, you will use one heavy kettlebell and one lighter kettlebell.
Two sets of:
Suitcase + Waiterโs Carry x 50 feet per side (heavy bell at your side, lighter bell held overhead)
Kettlebell Sumo Deadlift x 12-20 reps
Two sets of:
Downward Dog Push-Up x 10 reps
Kettlebell Swing x 15 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
Compare results to July 5, 2021
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 โ Barbell Hip Thrust x 6 reps @ 21X1
Station 2 โ Band Pull-Aparts x 30 reps @ 1010
Station 3 โ L-Sit x 60 seconds (accumulated time).
Accessory Work
Tabata of
1. Prone plank
2 hollow body bounces
(4 of each)