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 + Waiter’s 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 – 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).

Accessory Work

Tabata of

1. Prone plank

2 hollow body bounces

(4 of each)