Read more about our response to Covid-19 HERE

THURSDAY, 9/3/2020

CrossFit Odyssey – CrossFit

Join Zoom Meeting
Meeting ID: 621 002 4813


Joints/Tens (No Measure)


Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, CORONA At-Home Workouts – SUB LUNGES, BURPEES for Push Presses and Overhead Squats

Core #11 (No Measure)

3 sets of:

Ab Wheel Rollouts or Slideouts x 10/15/20 reps

Single Leg hip Bridge on Chairs (each leg) x 10/15/20 reps

Doggie Lateral Leg Lifts (each leg) x 10/15/20 reps

Hand Plank In & Outs w/ sliders x 10/15/20 reps

Supine Hamstring Curl w/sliders x 10/15/20 reps

Adductor Leg Lift (each leg) x 10/15/20 reps

Do not rest between sets

Warm-up (No Measure)

Static Hang x As Many Seconds as Possible

Two Sets:

Banded Good Mornings x 20 reps

Bird Dogs x 20 reps

Wall Climbs x 2-3

Three Rounds (not for “time” but without resting):

Burpee Broad Jumps x 3 (for max distance)

Reverse Run (back to your starting position)


Deadlift (8X3)

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

Deadlift x 3 reps @ 85% of 1-RM


Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011

Station 2 – Hollow Hold or Rocks x 45-60 seconds

Station 3 – Reverse Snow Angels x 60 seconds @ 2020

Station 4 – Bottom’s Up Kettlebell Carry x 25 Meters each arm


Metcon (Time)


For time:

800 Meter Run

50 Chest-to-Bar Pull-Ups

800 Meter Run

Coaching Note: This effort should be performed within a 12-13 minute time cap. Please adjust the number of pull-ups such that it is an appropriate volume for you in the course of this workout. Be aware you might see strict pull-ups in tomorrow’s workout…If that is a factor for tomorrow’s benchmark performance, consider doing the Fitness version of this workout instead.

For time:

800 Meter Run

60 Kettlebell Swings

800 Meter Run

Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.


fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.