Read more about our response to Covid-19 HERE

THURSDAY, 3/4/21

CrossFit Odyssey – CrossFit

Join Zoom Meeting
Meeting ID: 621 002 4813


Joints/Tens (No Measure)


Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, CORONA At-Home Workouts – SUB LUNGES, BURPEES for Push Presses and Overhead Squats

Core #12 (No Measure)

3 sets of:

Breakdancers with Push-Up x 60 seconds

Hand Plank Arch/Hollow x 10/15/20 reps

Hollow Roll to Tuck-Up or V-Up x 10/20/30 reps

Reverse Snow Angle x 20/30/40 reps

Rest 2 minutes

Warm-up (No Measure)


“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


Hang Snatch (3×2, 3x(1+1+1), 3x(2+1))

Every 2 minutes, for 6 minutes (3 sets):

Muscle Snatch x 2 reps

Every 3 minutes, for 9 minutes (3 sets):

3-Position Snatch @ 75-85%

(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)

Every 2 minutes, for 6 minutes (3 sets):

2 Snatch Lift-Offs + Snatch Pull @ 90-95% of 1-RM Snatch

(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)


Every 2 minutes, for 24 minutes (3 sets) of:

Station 1 – Romanian Deadlift x 8-10 reps @ 40X1

Station 2 – Dumbbell Alternating Reverse Lunges x 10 reps each leg

Station 3 – Banded Palloff Hold x 45 seconds each side

Station 4 – Strict Toes to Bar or Hanging Leg Raises x 8-10 reps @ 2121


The Devil’s Advocate (Time)

Three rounds for time of:

20/15 Calories of Assault Bike

10 Dumbbell Devil’s Presses (50/35 lbs)


Three rounds for time of:

20/15 Calories of Assault Bike

25 Kettlebell Swings

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.