Read more about our response to Covid-19 HERE

MONDAY, 2/28/22

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 w/ PVC or empty barbell:

5 Muscle Snatch, 5 Overhead Squat

4 Power Snatch, 4 Overhead Squat

3 Squat Snatch, 3 Snatch Balances

2 Squat Snatch, 2 Press in Receiving

*Every new line means take a short break before moving to the next movements.


Snatch (12 x 1)

Every 2 minutes, for 24 minutes (12 sets):

Snatch x 1 rep

*Start at approximately 60-65% and build to a new 1-RM Snatch.


Every 90 seconds, for 24 minutes (4 sets) of:

*Station 1 – Single-Arm Banded Dumbbell Rows (Left) x 15 reps @ 2111

*Station 2 – Single-Arm Banded Dumbbell Rows (Right) x 15 reps @ 2111

*Station 3 – Ring Dip and Support Hold x 30.15.30 seconds

(hold the ring dip position for 30 seconds, rest for 15 seconds, then hold the top of a ring support for 30 seconds)

*Station 4 – Jefferson Curl x 5 reps @ 4442


Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)

3 Burpees Over the Bar
To learn more about Grettel click here

For time:

500 Meter Row

50 Alternating Dumbbell Snatches

Accessory Work

3 sets

25 banded hamstring curls

rest 15-30 seconds between sets

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.