Read more about our response to Covid-19 HERE

MONDAY, 10/21/19

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)

12-Minute Mobility for Hip Hinge Day

OR if snatching:

The Complete Snatch Warm-Up

2 sets of:

The Burgener Warm-Up


Snatch (8 X 1)


Every 2 minutes, for 16 minutes (8 sets):

Snatch from 2″ Below the Knee x 1 rep

(pause for 2-3 seconds at 2″ below the knee, then snatch)

Suggested loading by set (by % of 1-RM Snatch): 55, 60, 65, 70, 75, 80, 83, 85+


Every minute, on the minute, for 16 minutes (4 sets) of:

Station 1 – Snatch-Grip Romanian Deadlift x 6 reps @ 3111

Station 2 – Waiter’s Carry x 20-25 seconds each arm

Station 3 – Supine Ring Rows x 8 reps @ 2111

Station 4 – L-Sit Hold x 30-40 seconds (accumulate the time)


Metcon (5 Rounds for weight)


Every 4 minutes, for 20 minutes (5 sets) for max load:

500 Meter Row

4 Snatches

You may only take 5 attempts each set. For each set, note the total amount successfully lifted – i.e., if you make all 4 lifts at 200 lbs, you’d note 800 lbs for that set; if you make 3/4 at 200 lbs, you’d note 600 lbs for that set.


Every 4 minutes, for 20 minutes (5 sets) for times:

500 Meter Row

20 Alternating Single-Arm Dumbbell Snatches

Accessory Work

Three sets of:

Kneeling Paloff Press x 10-12 reps

Rest 15 seconds

Ab-Wheel Roll-Outs x 12-15 reps

Rest 60 seconds

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.