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THURSDAY, 4/15/2021

CrossFit Odyssey – CrossFit

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Meeting ID: 621 002 4813


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)


Banded Lat Stretch x 30-60 seconds per side

Banded Sampson Stretch x 30-60 seconds per side

Lateral Banded Walks x 30 seconds each direction

Scapular Pull-Ups x 10-15 reps

2 Sets (with empty bar):

5 Deadlift, 5 Bent-Over Rows, 5 Strict Press

5 Hang Power Clean, 5 Front Squat

5 Split Jerk, 10 Alternating Reverse Lunges w/ Bar Overhead (or front rack if OH is an issue)

5 Good Mornings, 5 Jumping Squats

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


Hang Clean (8 x (1+1))

Every 2 minutes, for 16 minutes (8 sets):

Hang Clean + Clean

Build from approximately 60% to today’s heavy complex.


Three sets of:

Split-Stance Romanian Deadlift x 8 reps each leg @ 4011

Rest 45 seconds

Goblet Squat x 8 reps @ 3211

Rest 45 seconds

100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm

Rest 45 seconds


Metcon (Time)

For time:

800 Meter Run

40 Power Cleans (135/95 lbs) OR 80 Single Kettlebell Sumo Deadlifts

800 Meter Run

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