Read more about our response to Covid-19 HERE

SUNDAY, 2/28/21

CrossFit Odyssey – CrossFit

Join Zoom Meeting
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)

Two sets of:

Incline Dumbbell Y, T, W x 5 reps

Banded Lat Pull-Downs x 15 reps

Rest as needed

Gymnastic Skill Warm-Up

10-15 Half Pull-Ups

Every 30 seconds, for 2 minutes (2 sets) of:

Interval 1 – Full Support Hold on Rings x 20 seconds

Interval 2 – Catch Position Hold on Rings x 10 seconds

Every minute, on the minute, for 6 minutes (3 sets) of:

Interval 1 – Ring-Rows x 10-12 reps

Interval 2 – Kipping Half Pull-Up x 5-6 reps


Baby Butterfly Pull-Ups x 5-6 reps


Warm-up (No Measure)

Take 10 minutes to build up to your opening weight for your squat clean & jerks

Metcon (4 Rounds for reps)

Against a 3-minute running clock:

50 Double-Unders

10 Chest-to-Bar Pull-Ups OR 15 Chin-Over-the-Bar Pull-Ups

Max Reps of Squat Clean & Jerk

Rest 2 minutes and repeat for a total of FOUR sets – 20 minutes total.

*Set 1: 135/95 lbs

*Set 2: 115/75 lbs

*Set 3: 95/65 lbs

*Set 4: 75/55 lbs

Scaling Options for Pull-Up Variation (choose one of the following):

Band Assisted

Jumping Pull-Ups

Scaling Options for Double-Unders:


Reduce the reps by half OR give yourself 45 seconds to get as many double-unders as possible

Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.


fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.