Read more about our response to Covid-19 HERE

SUNDAY, 2/9/2020

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)

Thoracic Twists x 30 seconds

Banded Hamstring Pulses x 30 seconds per side

Cat and Cow Pose x 10 holds

Two sets of:

60 Seconds Row

30 Seconds Reach Thrus

30 Seconds Pass Thrus in a Squat

60 Seconds Assault Bike

30 Seconds Banded Good Mornings

30 Seconds Banded Glute Bridges

60 Seconds Russian Kettlebell Swings (light)


Deadlift (2X5, 6X3)

Deadlift Progressions

Every 2 minutes, for 10 minutes (5 sets) of:

*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Set 4 – 2 reps @ 80%

*Set 5 – 2 reps @ 85%

Every 90 seconds for 9 minutes (6 sets):

Speed Deadlift x 3 reps @ 70%

Reset the barbell every time on the floor…do not perform these touch and go.


Metcon (Time)

Five Rounds for time:

25 Calorie Row

16 Chin-Over-The-Bar Pull-Ups

9 Strict Handstand Push-Ups to 0″”- 5″ riser

Time Cap: 16:00. If you don’t make the time cap then please add 1 second to your time for every rep not completed.

Accessory Work

Three sets of:

Banded Lateral Raises x 15 reps per side

Rest 60 seconds

Feet Elevated Glute Bridge x 10-12 reps (hold a DB on the hips if you’d like to make these weighted)

Rest 50 seconds

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.