Read more about our response to Covid-19 HERE

SUNDAY, 6/6/21

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)

Banded Hamstring Floss x 60 seconds per side

Banded Scarecrow x 2-3 minutes

Glute activation

Deadlift (1×8, 1×6, 1×4, 3×3)


*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Sets 4-6 – 3 reps @ 75-80%

Rest as needed


Metcon (4 Rounds for reps)

Against a 2:30 clock

1000/900 Meter Bike Erg or 500/450 Meter Row

(55+: 900/800 Meter Bike Erg or 450/400 Meter Row)

Max Deadlifts*

Rest 90 seconds and repeat for a total of FOUR sets.

Set 1: 185-135/135-95 lbs

Set 2: 225-155/155-105 lbs

Set 3: 255-185/165-115 lbs

Set 4: 275-225/185-135 lbs

*Weights are based off of CrossFit Games Open Event 14.3

Metcon (5 Rounds for reps)

Every 3 minutes for 15 minutes (5 sets):

18/13 Calorie Assault Bike

10 Double Dumbbell Squats (35/25lbs.)

7 Kipping Handstand Push-Ups to 2″ riser

Scaling Options for Kipping Handstand Push-Ups (choose one of the following):

Add a riser

1 Wall Walk for every 3 Kipping Handstand Push-Ups

Athlete Notes:

We want two different approaches to these two workouts. The first one is meant to be practicing good reps under fatigue. Do not concern too much with the amount of reps you do but the quality of those reps.

After you finish the deadlift workout then you can really hammer yourself with the triplet intervals. Play with the watts you put out on the bike and find areas to push so you can give yourself some time for the next two movements. If you know that you will quickly need to break your handstand push-ups into 3 sets or more then modify the deficit to something you can manage in two sets of less.

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.