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CrossFit – Mon, Sep 26

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats
Two sets of:

“Depth Drop Series”

Depth Drop x 3

Depth Drop + Max Height Jump x 2

Depth Drop + Broad Jump x 1

Two sets with an empty barbell of:

Snatch Grip Romanian Deadlift x 6 reps

Barbell Kang Squat x 6 reps

Overhead Squat x 6 reps (if mobility doesn’t allow, perform 6 alternating back rack lunges)


Snatch (6x(1+1), 4×1)

Every 90 seconds, for 9 minutes (6 sets):

Halting Snatch Deadlift + Snatch

(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch)

*Sets 1-4 = 1 rep @ 80% of 1-RM Snatch

*Sets 5-6 = 1 rep @ 85% of 1-RM Snatch

Immediately followed by…

Every minute, on the minute, for 4 minutes (4 sets):

Snatch x 1 rep @ 90% of 1-RM Snatch


Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Supinated-Grip Bent-Over Barbell Row x 10 reps @ 21X0

Station 2 – Prone Lying Banded Hamstring Curls x 20 reps @ 1010

Station 3 – Strict Pull-Ups x Max Reps in 60 seconds

Station 4 – 4-Count Squat Compression x 6-8 reps @ 2222


Metcon (Time)


For time:

15 Snatches (115/75 lbs)

30 Pull-Ups

12 Snatches

24 Pull-Ups

9 Snatches

18 Pull-Ups


Three rounds for time of:

40 Kettlebell Swings

40 V-Ups

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