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MONDAY, 6/21/21

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


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 minute, on the minute, for 15 minutes (3 sets):

Station 1 – Landmine Press x 8-10 reps @ 20X1 (Left)

Station 2 – Landmine Press x 8-10 reps @ 20X1 (Right)

Station 3 – Landmine Rows x 8-10 reps @ 20X1 (Left)

Station 4 – Landmine Rows x 8-10 reps @ 20X1 (Right)

Station 5 – L-Sit Hold x 30-40 seconds


Candy’s Delight (Time)

Four rounds for time of:

300 Meter Run

100 Meter Walking Lunges with KB/DB Farmer’s Carry (24/16 kg)

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