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FRIDAY, 5/13/22

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)



Two sets of:

Dumbbell Suitcase Carry x 50 feet per arm

Front Foot Elevated Split Squat x 10 per leg

(may perform split squats unloaded or with one dumbbell held by both heads, in front rack position)

Two sets of:

“Dumbbell Front Squat Warm-up”

Squeeze Dumbbell Reverse Lunge x 10 reps

Squeeze Dumbbell Front Squat x 5 reps

Single-Arm Dumbbell Push Press x 5 reps per side

Single-Arm Thruster x 5 reps per side


Tempo Front Squat (8 X (1+2))

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

1 Front Squat @ 32X1 + 2 Front Squats @ 20X1

Start at 70-75% and build quickly to a load that will be challenging for at least 3-4 sets.


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

Station 1 – Front Squat or Goblet Squat x 6 reps @ 32X1

Station 2 – (Left) Single-Arm Deadlift x 5 reps @ 2112 + 50-Foot Suitcase Carry*

Station 3 – (Right) Single-Arm Deadlift x 5 reps @ 2111 + 50-Foot Suitcase Carry*

Station 4 – Prone Swimmers x 5 reps @ 4040

*Single-Arm Deadlifts + Suitcase Carry – Set a heavy kettlebell just outside your mid-foot on the working side, then lift while keeping your shoulders and hips perfectly square – pause for 2 seconds at the top before returning the kettlebell to the floor for your next rep; after the five deadlifts, walk 50-feet keeping hips and shoulders square.


Metcon (Time)

For time:

30 Dumbbell Thrusters (55/35 lb DBs)

30 Alternating Reverse Lunges with DB Farmer’s Carry

20 Dumbbell Thrusters

20 Alternating Reverse Lunges with DB Farmer’s Carry

10 Dumbbell Thrusters

10 Alternating Reverse Lunges with DB Farmer’s Carry

Accessory Work

Tabata Jump rope

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