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SATURDAY, 3/27/21

CrossFit Odyssey – CrossFit

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Meeting ID: 621 002 4813


Joints/Tens (No Measure)


Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, CORONA At-Home Workouts – SUB LUNGES, BURPEES for Push Presses and Overhead Squats

Warm-up (No Measure)


Every 90 seconds, for 12 minutes (2 sets) of:

Station 1 – WB Hamstring Curls x 15 reps (or prone lying banded hamstring curls x 25 reps)

Station 2 – Alternating Single-Arm Kettlebell Press x 6 reps each arm @ 2111

(hold two KBs, one in the front-rack while the other presses overhead)

Station 3 – Banded Overhead Triceps Extensions x 25 reps @ 1010

Station 4 – Side Plank x 30 seconds each side


Metcon (Time)

100 deadlifts

80 hang power cleans

60 front squats

40 jerks

20 thrusters

(use same bar and weight for all; RX is 135/95)

Teams of 3, one person works at a time, may divide reps any way you like but must do elements in order

Every minute on the minute, stop and all 3 people must complete 5 burpees

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