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THURSDAY, 9/19/19

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Wall Slides x 10 @ 3030

Pec Activation

Every Minute on the Minute for 6 minutes (3 sets):

Station 1 – Parallette Shoot-Throughs x 3-5 reps

Station 2 – Banded Glute Bridges x 10


Bench Press (5X2 + 4-6)


Every 3 minutes, for 15 minutes (5 sets) of: Bench Press x 2 reps @ 21X1

+ 4-6 reps @ 10X1

Perform the first 2 reps with a controlled descent and 1-second pause (“one-one-thousand”) on your chest; then immediately perform 4-6 reps with no tempo restriction. A good goal would be to use 75-80% of your 1-RM bench press established on August 27. Focus on moving the barbell as quickly as possible from your chest to full elbow extension.


Every minute, on the minute, for 15 minutes (3 sets):

Station 1 – Dumbbell Bench Press x 7-8 reps @ 21X1

Station 2 – Push-Ups x 20 reps

Station 3 – Hanging Leg Raises x 8 reps @ 21X1

Station 4 – Single-Arm Dumbbell Row x 6-8 reps @ 21X1 (Left)

Station 5 – Single-Arm Dumbbell Row x 6-8 reps @ 21X1 (Right)


Metcon (Time)

Three rounds for time of:

10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs)

10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs)

20 Toes to Bar or V-ups

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position

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