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FRIDAY, 9/27/19

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Wall Slides x 10 @ 3030

Pec Activation

Every Minute on the Minute for 6 minutes (2 sets):

Station 1 – Parallette Shoot-Throughs x 3-5 reps

Station 2 – Banded Glute Bridges x 10

Station 3 – Lat Insertion Pull-Ups x 5-10 reps


Bench Press (5X1+4)


Every 3 minutes, for 15 minutes (5 sets) of:

Bench Press x 1 rep @ 21X1 + 3-4 reps @ 10X1

Perform the first rep with a controlled descent and 1-second pause (“one-one-thousand”) on your chest; then immediately perform 3-4 reps with no tempo restriction. All five sets should be performed with at least 5% more weight than was used last week. A good goal would be to use 80+% of your 1-RM bench press established on August 27. Focus on moving the barbell as quickly as possible from your chest to full elbow extension.


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

Station 1 – Dumbbell Bench Press x 8-10 reps @ 21X1

Station 2 – Banded Overhead Triceps Extensions x 30 reps @ 10X0

Station 3 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111

Station 4 – Hollow Rock or Hold x 45-60 seconds


Metcon (AMRAP – Rounds and Reps)


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

4 Strict Pull-Ups

8 Pull-Ups

12 Ring Dips

16 Push-Ups


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

6 Strict Pull-Ups

12 Ring Dips

18 Push-Ups



*If you would like to play with ring gymnastics skills, consider performing the following complex for 12 minutes:

1 Strict Ring Muscle-Up

4 Ring Muscle-Ups

8 Ring Dips

16 Push-Ups

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