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THURSDAY, 10/21/21

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)

Core: 3 sets

Seated Piked double leg lift x15

tuck up to v-up complex x10

side hand plank hip circles x 10 each

Super man open and close x 15

Two Sets w/ PVC or empty barbell:

5 Muscle Snatch, 5 Overhead Squat

4 Power Snatch, 4 Overhead Squat

3 Squat Snatch, 3 Snatch Balances

2 Squat Snatch, 2 Press in Receiving

*Every new line means take a short break before moving to the next movements.


Snatch (10 x 2)

Every 2 minutes, for 20 minutes (10 sets):

Snatch x 1.1 reps

(rest 10 seconds between singles)

Approximate loading % per set: 55, 60, 65, 70, 75, 78, 80-85, 85-90, 90-95, 95+, 95+


Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Barbell Power Rows x 10 reps

Station 2 – Strict Pull-Ups x 10-12 reps @ 21X0

Station 3 – Jefferson Curl x 5 reps @ 4442

Station 4 – Prone Behind the Neck PVC Press x 4 reps @ 4444


Ingrid (Time)

10 Rounds For Time:

3 Snatches (135/95 lb)

3 Burpees Over the Bar
To learn more about Ingrid click here

Complete as many reps as possible in 8 minutes of:

Single-Arm Kettlebell or Dumbbell Snatches

Partition the reps between arms however you see fit. The goal is constant movement and rep accumulation for 8 consecutive minutes.

Compare results to February 10, 2021.

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