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THURSDAY, 4/7/22

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:

“Barbell Clean Mobility”

Kang Squats x 5

Back Rack Elbow Drivers x 30 seconds

Front Squat x 5

Two sets of:

Seated Box Jump x 5

Broad Jump x 5


Power Clean (6X(1+1+1))

Every 2:30, for 15 minutes (6 sets) of:

Power Clean + Front Squat + Hang Clean

Start at approximately 65-70% of your 1-RM Clean and build from there over the course of the 6 sets.


Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Sandbag or Kettlebell Front Squats x 10 reps @ 3111

Station 2 – Tall Box Jumps x 10 reps

(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 55-60 seconds to complete your 10 reps if done properly)

Station 3 – Single-Arm Dumbbell Row x 6-8 reps each @ 2111


Metcon (5 Rounds for time)

Every 4 minutes, for 20 minutes (5 sets) for times:

30/22 Calories of Assault Bike or 40/30 Meter Row

30 Single-Arm Kettlebell Snatches*

*Partition the reps between arms however you’d like. If you’re not comfortable with the kettlebell snatch, use a dumbbell and perform a hang snatch – passing the dumbbell below the waist to start each rep and finishing overhead.

Accessory Work

Two sets of:

20 Leg Lift Overs (10 each leg)

30 Alternating Pike Position Heel Taps (15 each side)

40 Russian Twist @ 1111 Tempo (20 each side)

Rest as needed

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