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CrossFit – Sun, Oct 2

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats
Front Rack PVC Pipe Stretch x 45-60 seconds per side

Hawaiian Squats x 5 reps per side

Two sets of:

Banded Clam Shells x 10 reps per side

Banded Fire Hydrants x 10 reps per side

90/90 Hip Rotations x 45 seconds

Three sets of:

2 Minutes Easy Pace BikeErg / Assault Bike / Echo Bike

Over/Under Barbell x 10 reps (5 each direction)



Metcon (2 Rounds for time)

Two sets of:

1000 Meter Row

30 Dumbbell Push Press

500 Meter Row

50-Foot Overhead Dumbbell Lunge

Rest 3 minutes

50-35/35-20 lbs

Athletes Notes: Sneaking in some rowing intervals with some dumbbell movements. The first 1k row should be around what your 2-3k pace would look like. Aim for 1-2 sets on the dumbbell push press but if you have strong shoulders it’s time to show them and go unbroken. Make sure you really utilize your legs and eplode those dumbbells off your shoulders. The second row, 500 meters, should be slightly faster, about :02-:05/500m, than your first 1k. As soon as you finish it, grab those dumbbells and get comfortable overhead. Make sure your t-spine is warm and ready to go because you’re going to need it for those overhead lunges. Set up a 25′ path so you turn around at the 25′ mark. We want to make overhead lunges a strength for you all so be prepared to see more of this. Aim for consistent splits on the second set!

Split Jerk (1×1)

Built to Today’s Heavy Power or Split Jerk

Followed by…

Three sets of:

Power or Split Jerk x 3-4 reps @ 80% of Today’s Heavy

Rest as needed

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