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SUNDAY, 3/21/21

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)

400 Meter Run (nasal breathing only)

Banded Perfect Stretch x 60 seconds per side

Banded Lat Stretch x 60 seconds per side

400 Meter Run (nasal breathing only)

Over/Under Barbell x 6-8 reps each direction

Scap Ring Pull-Ups x 5 reps

Large Ring Swings x 5-7 rep


Hang Clean (6 x 1+1)

Barbell Warm-Up (use an empty barbell and focus on positioning)

5 Clean Pulls

5 Muscle Cleans

5 Front Squats

5 Hang Clean

5 Cleans

Six sets of:

Hang Clean + Clean @ 70-75%

Rest as needed


Metcon (4 Rounds for time)

Every 6 minutes, for 24 minutes (4 sets) for times:

25/18 Calories of Assault Bike

14 Alternating Pistols or 30 Air Squats

6/4 Muscle-Ups OR 8/6 Ring-Dips or Stationary Dips (Sub in 20 Russian KB Swings if you want to lay off the shoulders)

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