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TUESDAY, 1/18/22

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)


One Set:

Banded Dead Bug Iso Hold x 2 minutes

Banded Clamshell Hold x 1 minute per side

Forward Cross Crawl x 1 minute per side

Straight Leg Iso Raise x 1 minute per side

Cross Under Lunge x 1 minute per side

Fire Hydrant Iso Hold x 90 seconds per side

Two sets of:

Russian Baby Makers x 10 reps

Cossack Squats x 10 alternating reps


Three sets of:

Front-Racked Alternating Reverse Lunges x 16 reps @ 30X1

(make sure your patella hovers just above the ground without making contact – goal is that the hairs on your knee touch without hard impact)

Rest 15 seconds

Horse Stance Hold x 60-75 seconds

Rest 15 seconds

Pronated-Grip Strict Pull-Ups x Max Reps in 60 seconds

Rest 60-90 seconds


Metcon (Time)


Five rounds for time of:

40 Double-Unders

20 Wall Ball Shots (20/14 lbs)

10 Chest-to-Bar Pull-Ups

Five rounds for time of:

20/15 Calories of Assault Bike

20 Wall Ball Shots

10 Box Jumps (jump up, step down)

Accessory Work

Every 2 minutes for 10 minutes (5 sets):

12 GHD Hip Extensions (weighted or unweighted)

6 Reverse Flies (light)

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