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MONDAY, 7/25/22

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)

“Barbell Back Squat Warm-Up”

Low-Loaded Horse Stance x 30 seconds

Low-Loaded Horse Stance Squats x 6 reps

Low-Loaded Cossack Squats x 6 reps per side

Side-Bends x 12 per side

Good Morning x 6 reps

Kang Squat x 6 reps

Back Squat x 6 reps

Performance ADD to warmup:

“Hunter’s Clean Warm-up”

One to two sets of:

Clean Grip Romanian Deadlift x 5 reps

Clean Pull x 5 reps

Front Squat x 5 reps

Hang Clean & Push Press x 5

Clean & Push Jerk x 5

Power Clean & Push Jerk x 5

Clean & Jerk x 5


Hang Clean and Jerk (8 X 1)

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

Hang Clean + Jerk

Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.


Four sets of:

Russian Step-Ups x 10 reps each leg

Rest 30 seconds

4-Count Squat Compression x 8-10 reps @ 2222

Rest 30 seconds

100-Meter Front-Racked Kettlebell Carry

Rest 30 seconds


Metcon (3 Rounds for reps)

Against a 3-minute running clock…

30/20 Calories of Assault Bike

Max Reps of Burpees to Target 6″ Above Standing Reach

Rest 3 minutes, and repeat for a total of three (3) sets.

Accessory Work

Three sets of:

12-15 Single Leg Barbell or Dumbbell Glute Bridges (each leg)

15 Double Leg Barbell or Dumbbell Glue Bridges

Rest as needed

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