Read more about our response to Covid-19 HERE

FRIDAY, 8/14/2020

CrossFit Odyssey – CrossFit

Join Zoom Meeting
Meeting ID: 621 002 4813


Joints/Tens (No Measure)


Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, CORONA At-Home Workouts – SUB LUNGES, BURPEES for Push Presses and Overhead Squats

Core #8 (No Measure)

2 sets of:

Standing Side Leg Lifts on Wall x 15/30/45 reps

Supine Piked Crunches x 10/20/30 reps

Hollow Body Lean on Wall x 15/30/45 seconds

Wall Slides x 10/20/30 reps

Support Hold or Swings on Chairs x 15/30/45 seconds

Warm-up (No Measure)

Two sets of:

Nose to Wall Handstand Hold x 30 seconds

Shoulder Circles x 10 reps

Ring-Rows x 10 reps


Split Jerk (5X3, 5X2)


Every 90 seconds, for 4:30 (3 sets):

Behind the Neck Press in Split Jerk Position x 5 reps

*Focus on even weight distribution over your hips and between your front and back legs.

Build over the course of the 3 sets.

Every 2 minutes, for 10 minutes (5 sets):

Split Jerk

*Sets 1-3 = 2 reps @ 70% of 1-RM Split Jerk

*Sets 4-5 = 2 reps @ 75% of 1-RM Split Jerk


Three sets of:

Half-Kneeling Landmine Press x 8-10 reps each @ 20X1

Rest 45 seconds

Prone Plank Hold x 60 seconds

Rest 45 seconds


Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders

20 Push-Ups

10 Strict Pull-Ups


Complete as many rounds and reps as possible in 12 minutes of:

15/10 Calories of Rowing or Assault Bike

20 Push-Ups

10 Strict Pull-Ups


*For the push-ups, check yourself to make sure your shoulders are set and not shrugging by squeezing/rotating your elbows toward your lats. You should feel those muscles along your shoulder blades fire and help hold your shoulders into a set and non-shrugging position.

*For the pull-ups, if you don’t have that number of strict, DON’T USE A BAND! Instead, try this seated version. On the other side of the spectrum, if you find 10 strict pull-ups to be easy, perform them as either strict chest-to-bar reps -or- towel pull-ups (on the bar or rings).

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.