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CrossFit – Tue, May 2

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Two Sets w/ PVC or empty barbell:

5 Muscle Snatch, 5 Overhead Squat

4 Power Snatch, 4 Overhead Squat

3 Squat Snatch, 3 Snatch Balances

2 Squat Snatch, 2 Press in Receiving

*Every new line means take a short break before moving to the next movements


Hang Snatch

Snatch Progression | Performance

Every 2 minutes, for 16 minutes (8 sets) of:

Snatch Deadlift to Mid-Thigh + Hang Snatch from Below the Knee + Snatch

Let mechanics dictate the load, but it should be heavier than last week. Focus should be on getting full extension and receiving in a low and stable position under the barbell.

FITNESS | Snatch Progression:

Every minute, on the minute, for 16 minutes (4 sets) of:

Minute 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111

Minute 2 – Band-Resisted Overhead Band Pull Down & Aparts x 10 reps @ 2020

(this should look like a lat pulldown, reach arms high overhead and pull the band apart as you try to squeeze elbows together behind you)

Minute 3 – Wall Walks x Max Reps in 30 seconds

Minute 4 – Dumbbell Weighted Squat Jumps x 6 reps

(jump as high as you can with dumbbells at sides, land softly, rest for 5 seconds and repeat)


Ingrid (Time)

10 Rounds For Time:

3 Snatches (135/95 lb)

3 Burpees Over the Bar
To learn more about Ingrid click here
FITNESS | 8 Minutes of Single-Arm Snatches:

Complete as many reps as possible in 8 minutes of:

Single-Arm Kettlebell or Dumbbell Snatches

Partition the reps between arms however you see fit. The goal is constant movement and rep accumulation for 8 consecutive minutes.

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