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MONDAY, 2/7/22

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 (3×1,5×2)

Every 2 minutes, for 6 minutes (3 sets):

Hang Snatch x 1 rep @ 80+%

Followed by…

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

Snatch x 2 reps @ 85+%

Build to today’s heavy double. Drop and reset between reps.


Every 2 minutes, for 16 minutes (4 sets of each):

Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011

Station 2 – Bear Crawl ISO Barbell Roll-Outs x 45-60 seconds


Metcon (Time)


Five rounds for time of:

6 Overhead Squats*

12 Toes to Bar

30 Double-Unders

*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 6 reps unbroken.


Five rounds for time of:

12/9 Calories of Assault Bike

12 Goblet Squats

24 V-Ups

Accessory Work

emom x 6 min (3 sets)

1. 8-10 prone A’s (lay on a bench in a prone position, then complete)

2. 20 seconds per side Pec smash

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