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MONDAY, 5/20/19

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)

Thoracic Iso Holds

Two to Three Sets:

Alternating Reverse Lunges x 10

Push Press x 5

Goblet Squat x 5

Kettlebell Swings x 10


If you are snatching:

Two to Three Sets:

Snatch Grip Romanian Deadlift x 3

Muscle Snatch x 3

Snatch Grip Push Press from Behind the Neck x 3

Overhead Squat x 3

Snatch Balance x 3


Hang Snatch (10 X (2+1))


Every 90 seconds, for 15 minutes (10 sets):

2 Snatch Lift-Offs + Snatch from Mid-Patella

(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.



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

Station 1 – Weighted Box Step-Ups (Left Leg) x 8 reps @ 2111

Station 2 – Weighted Box Step-Ups (Right Leg) x 8 reps @ 2111

Station 3 – Single-Arm Dumbbell Row x 8 reps each @ 2111

Station 4 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps


2019 CrossFit Games Age Group Qualifier Event #5 (Time)


For time:

30 Snatches (135-95 (55+)/95-65 (55+) lbs)

30 Strict Handstand Push-Ups (5″ riser for 55+)


For time:

800 Meter Run

30 Alternating Single-Arm Dumbbell Snatches

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