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SUNDAY, 9/19/21

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:

Wall Bridge x 30 seconds

(walk out as far as you are able to staying safe) (

Lat and Hip Flexor Combo Stretch x 30 seconds per side

Single Arm Hang from Bar x 10-15 seconds per side

Over the Shoulder Barbell Stretch x 30 seconds per side

Three sets of:

Static Ring Holds x 15 seconds

Rest as needed


Metcon (8 Rounds for weight)

Every 3 minutes, for 24 minutes (8 sets) of:

300/250 Meter Row

5 Box Jump Overs (24/20″; 55+: Step-Overs Okay)

5 Power Cleans*

Begin at 65% of 1-RM Clean and increase by 2-3% each round as long as you continue to complete each interval under 2 minutes.

Can you make it all the way to 80%?

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