Read more about our response to Covid-19 HERE

FRIDAY, 4/1/22

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)


Three sets of:

Dumbbell Suitcase Carry x 50 feet per arm (keep shoulders square, engage obliques)

Wall-sit with Dumbbell in Goblet Hold x 30 seconds

Frog Pumps with Dumbbell on Lap x 15


Deadlift (3X10)

Three sets of:

Deadlift x 10 reps @ 21X1

Rest as needed

A good goal for loading would be 65-70% of your 1-RM Deadlift. Do not sacrifice good mechanics and proper posterior chain activation in favor of heavier loading.


Four sets of:

Prone Lying Banded Hamstring Curls x 20 reps @ 10X0

immediately followed by…

Romanian Deadlift x 6 reps @ 4011

immediately followed by…

Box Jump x 6 reps

(jump as high and land as soft as possible; then step down)

Rest 2 minutes


Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

5 Strict Pull-Ups

10 Walking Lunges with Farmer’s Carry (55/35 lbs)

100-Meter Farmer’s Carry (55/35 lbs)

Accessory Work

Ever 2 minutes, for 6 minutes:

20-30 Double-Unders OR 30 Second Double-Under Practice

10 Knees to Chest (set 1); 10 Knees to Elbows (set 2); 10 Toes-to-Bar (set 3)

Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.


fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.