Read more about our response to Covid-19 HERE

THURSDAY, 12/19/19

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Thoracic Iso Holds

12-Minute Mobility for Hip Hinge Day

Two Sets:

Banded Good Mornings x 20 reps

Bird Dogs x 20 reps

Burpees x 5


Deadlift (5 X 3)


Every 3 minutes, for 15 minutes (5 sets):

Deadlift x 3 reps @ 80-85%


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

Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)

Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)

Station 3 – Barbell Hip Thrusts x 6-8 reps @ 20X1

(aim for around 80% of your 1-RM Deadlift)

Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)


Metcon (3 Rounds for time)

Every 5 minutes, for 15 minutes (3 sets) for times:

25/15 Calories of Assault Bike

15 Dumbbell Burpee Box Step-Overs (50/35 lb DBs)

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.