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SUBDAY, 11/17/19

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)

Two sets of:

30 Second Side Plank (left)

30 Second Scapular Circles from Push-Up Position

30 Second Side Plank (right)

30 Second Scap Pull-Ups

Rest 30 seconds

12 Slow Squats

12 Alternating Cossack Squats

12 Glute Bridges

Rest as needed


Back Squat (5 X 3-4)

Back Squat Progression

Five sets of:

Tempo Back Squat x 3-4 reps @ 4111

(MUST move up in weight from November 10, 2019)

Rest 3 minutes

Horizontal Pressing Progressions

Three sets of:

DB Bench Press x 6-8 reps @ 2011

Rest 45 seconds

Supinated Grip Barbell Row x 6-8 reps @ 2111

Rest 45 seconds


Metcon (Time)

For time:

800 Meter Run

75 Kettlebell Swings (55-35/35-25)

50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)(55-35/35-25)

75 Kettlebell Swings(55-35/35-25)

800 Meter Run

Accessory Work

Core Progressions

Four sets of:

20 Seconds Side Plank Hip Drops (right) x Max Reps

(while holding a side plank, lower the hips until they touch the floor, then bring the hips back into position)

10 Seconds Rest

Four sets of:

20 Seconds Side Plank Hip Drops (left) x Max Reps

10 Seconds Rest

Rest 60 seconds, and then …

Four sets of:

Hollow Body Hold x 20 seconds

Rest 10 seconds

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