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THURSDAY, 5/6/21

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:

Incline T Raises x 10 reps @ 2121

(face down, raising straight arms at 90 degrees)

Incline Y Raises x 10 reps @ 2121

(face down, raising straight arms at 45 degrees)

Incline I Raises x 10 reps

(face down, raising straight arms in front)

Two sets of:

Biceps Opening Curls x 5/5/5 reps

Rest as needed

Triceps Opening Extensions x 5/5/5 reps

Rest as needed


Split Jerk (3X 6+6, 2X20+10, 3X5, 6X1)


Every Minute on the Minute for 3 Minutes (3 sets):

6 Shoulder Press

6 Alternating Reverse Lunges w/ Bar in Overhead Position

Tabata x 4 sets (2 minutes):

20 seconds Jumping Lunges

10 seconds Hold w/ Legs in Jerk Receiving Position



Every 90 seconds, for 4:30 (3 sets):

Behind the Neck Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

Every 2 minutes, for 12 minutes (6 sets):

Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving

*Sets 1-2 = 1 rep @ 82.5% of 1-RM Split Jerk

*Sets 3-4 = 1 rep @ 87.5% of 1-RM Split Jerk

*Sets 5-6 = 1 rep @ 92.5% of 1-RM Split Jerk


Three sets of:

Barbell Z-Press x 8 reps @ 2011

Rest 45 seconds

Weighted Strict Pull-Up x 8 reps @ 1111

Rest 45 seconds

Reverse Dumbbell Flyes x 10-12 reps

Rest 45 seconds

Ab-Wheel Rollout x 8-10 reps @ 3011

Rest 45 seconds


Metcon (Time)

For time:

120 Double-Unders

60 Dumbbell Push Presses (50/35 lb DBs)

60 Dumbbell Push-Ups (hands on DB handles)

120 Double-Unders


For time:

30/20 Calories of Assault Bike

20 Strict Handstand Push-Ups

30 Dumbbell Push-Ups

40 Dumbbell Push Presses

30/20 Calories of Assault Bike

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