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THURSDAY, 8/5/21

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)


Banded Scarecrow x 30 seconds each position

Banded Hamstring Flossing x 30-60 seconds each side

Reverse Snow Angels x 15-20 reps

Jefferson Deadlifts x 5-10 reps


Snatch (8X2)


With empty bar:

8 Back Squat, 8 Snatch Grip Deadlift, 8 Snatch Grip Press from Behind the Neck

4 Muscle Snatch, 4 Overhead Squat

4 Hang Power Snatch, 4 Power Snatch

4 Squat Snatch

*Every new line means take a short break before moving to the next movements. If snatch/OHS isn’t working for you, do this complex with cleans instead.


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

Slow Pull Snatch x 2 reps

For the slow pull snatch, the barbell should be lifted at half speed from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a full snatch. Build across the 8 sets to hit a challenging double. Please drop the barbell and reset between each rep.


Two sets of:

Med-Ball Squats x 10 reps

Med-Ball Rotational Throws x 10 reps (left)

Med-Ball Rotational Throws x 10 reps (right)

Med-Ball Deadlifts x 10 reps

Med-Ball Alternating Step-Ups x 10 reps


Three sets of:

Turkish Get-Ups x 2-3 reps each arm

Rest 45 seconds

Snatch-Grip Romanian Deadlifts x 6-8 reps @ 3011

Rest 45 seconds

L-Sit Hold x 30-45 seconds (accumulated)

Rest 45 seconds


Metcon (Time)


For time:

18 Bar-Facing Burpees

9 Power Snatches (155/105 lbs)

14 Bar-Facing Burpees

7 Power Snatches

10 Bar-Facing Burpees

5 Power Snatches


For time:

18 Burpees

18 Alternating Single-Arm Dumbbell Snatches

14 Burpees

14 Alternating Single-Arm Dumbbell Snatches

10 Burpees

10 Alternating Single-Arm Dumbbell Snatches

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