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THURSDAY, 7/7/22

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:

Row x 250 meters

Cross-Bench Pull-Over x 5 reps @ 3221 tempo

Frog Rocks x 60 seconds

Two sets of:

PVC Overhead Squat x 10 reps @ 21X1 tempo

Banded Lat Pull-Down x 20-30 reps

Two sets of:

Dumbbell Floor Press x 12-15 reps

Batwing Extensions x 5 reps @ 1111 tempo


Snatch (6X1)

Take 10-15 minutes to build to at least 85% before starting your six sets at 90% or more.

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

Snatch x 1 rep @ 90-96%


Every 90 seconds, for 24 minutes (4 sets):

Station 1 – Banded Muscle Snatches x 12 reps @ 2111

Station 2 – Prone Lying Hamstring Curls x 12 reps @ 4010

(lay on a bench with lower legs hanging off, squeeze a med ball between your feet and curl)

Station 3 – Dumbbell Bench Press x 15 reps @ 2011

Station 4 – Bat Wing Holds x 6 reps @ 2118

(prone lying on the bench; pin your shoulders down and back for 8 seconds with DBs or BB for loading)

Metcon (Time)


For time:

500 Meter Row

25 Overhead Squats (95/65 lbs)

25 Chest-to-Bar Pull-Ups

25 Overhead Squats (95/65 lbs)

500 Meter Row


For time:

500 Meter Row

25 Goblet Squats

50 Alternating Single-Leg V-Ups

25 Goblet Squats

500 Meter Row

Accessory Work

Four sets of:

Alternating See-Saw Dumbbell Bench x 20-24 reps (10-12 each arm)

Rest 90 seconds between sets

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