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FRIDAY, 4/22/22

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)


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


Deadlift (3X (3+3))

Three sets of:

3 Deadlifts With Eccentric Pause* + 3 Deadlifts @ 65-75% of 1-RM Deadlift

Rest as needed

*Pause for 1-2 full seconds at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip and perform the next lift. The focus should be on perfect position and control – adjust the loads as needed to maintain that focus. After completing the three reps with the pause, perform 3 deadlifts at a tempo of your choosing.


Every minute, on the minute, for 15 minutes (3 sets) of:

Station 1 – 6 Single-Arm Deadlifts + 30-Meter Suitcase Carry* (Left)

Station 2 – 6 Single-Arm Deadlifts + 30-Meter Suitcase Carry* (Right)

Station 3 – 6-8 Banded Hamstring Curls @ 3111

Station 4 – L-Sit Hold x 15.15.15

(rest 5 seconds between 15-second holds)

Station 5 – Tempo Push-Ups x 10 reps @ 1111

*You may perform this with a farmer’s handle, a heavy kettlebell or dumbbell, or a barbell. Perform the deadlift with your arm in the center of your body, and the carry with your arm at your side.


Metcon (5 Rounds for time)

Every 5 minutes, for 25 minutes (5 sets) for times:

24/18 Calories of Assault Bike

6 Devil’s Presses (50/35 lb DBs)

12 Walking Lunges with Dumbbell Farmer’s Carry (50/35 lb DBs)

Accessory Work

Three sets of:

8-10 Seated Dumbbell Presses

Rest 15 seconds

8-10 Dumbbell Bench Press

Rest 15 seconds

8-10 Gorilla Rows (each arm)

Rest 90 seconds

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