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THURSDAY, 5/26/22

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:

Cross-Bench Pull-over x 8-10 reps, hold end range as desired

Frog Rocks or Frog Stretch x 90 seconds

Two sets of:

“Depth Drop Series”

Depth Drop x 1

Depth Drop + Max Height Jump x 2

Depth Drop + Broad Jump x 3

Barbell Back Rack or Barbell Snatch Grip Overhead Reverse Lunge x 10 (5 per side)


Hang Power Snatch (6 X (1+1+2))

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

Hang Power Snatch + Power Snatch + 2 Tempo Overhead Squats @ 31X1

Similar to last week, focus on stability and balanced weight distribution through the foot on the tempo overhead squats.


Every minute, on the minute, for 16 minutes (4 sets) of:

Station 1 – Snatch-Grip Romanian Deadlift x 6 reps @ 4011

Station 2 – Tall Box Jumps x 5 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 25-30 seconds to complete your 5 reps if done properly)

Station 3 – Strict Knees to Elbows x 8 reps @ 2110

Station 4 – Banded Overhead Triceps Extensions x 20-25 reps @ 10X0


Metcon (Time)


Three rounds for time of:

10 Snatches (135/95 lbs)

15 Toes to Bar

Three rounds for time:

20/15 Calories of Assault Bike

20 Heavy Russian Kettlebell Swings

Accessory Work

Three rounds of:

30 second Side Plank (right)

30 second Side Plank (left)

45-60 second Hollow Hold

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