Read more about our response to Covid-19 HERE

SUNDAY, 5/30/21

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)


Two sets of:

10 Calorie Assault Bike

Duck Walk x 25′

5 Deep Squat Progressions


Paused Front Squat (1×2)

Take 15 minutes to build to today’s 2-RM…

Pause Front Squat @ 33X1

Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position. Your load will be reduced but focus on adhering to the tempo.

Power Clean (6 x (1+1))

Every 2 minutes, for 12 minutes (6 sets):

Power Clean x 1.1 @ 65-75%

(drop the barbell between reps, but don’t take more than 10 seconds between your first and second power clean)


Metcon (5 Rounds for time)

Every 3 minutes, for 15 minutes, complete:

20/15 Calorie Bike Erg or Row

8 Thrusters 115-85/75-55

reduce reps to 6 if rest is less than 1 minute

Athlete Notes:

Have some fun today! Try to be consistent with your times across the 5 sets and make your transitions fast! If you apply yourself then you will have 90+ seconds of rest.

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.