Read more about our response to Covid-19 HERE

SUNDAY, 6/20/21

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)

Over the Shoulder Barbell Stretch x 45 seconds per side

Two sets of:

30 seconds Shoulder Circles

30 seconds Bear Crawl with Wrist Stretch

30 seconds Prone Plank Hold

Two sets of:

Incline Dumbbell Y, T, W x 5 reps

Scap Push-Ups x 10 reps

Rest as needed


Shoulder Press (1×5, 1×3, 4×2)

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

Strict Overhead Press

*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 75%

*Sets 3-4 – 2 reps @ 80-83%

*Sets 5-6 – 2 reps @ 85-88%


Metcon (Time)

Three sets for times of:

12 Pull-Ups

10 Overhead Squats (135-95/95-65 lbs)

8 Hang Snatches

Rest 90 seconds

Scaling options for Pull-Ups (choose one of the following):

Band-Assisted Pull-Ups

Jumping Pull-Ups

Strict Pull-Ups (Reduce reps by half)

Metcon (Time)

For time:

100-Foot Overhead Carry (45/25)

40/30 Calorie Ski Erg (or Row)

50 Kettlebell Swings

40/30 Calorie Ski Erg (or Row)

100-Foot Overhead Carry (45/25)

35-54: 24/16 kg

55+: 16/12 kg

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.