Read more about our response to Covid-19 HERE

TUESDAY, 2/2/2021

CrossFit Odyssey – CrossFit

Join Zoom Meeting
Meeting ID: 621 002 4813


RE: 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 #5 (No Measure)

3 sets of:

Seated Piked Double Leg Lifts x 10/15/20 reps

Tuck-Up to V-Up Complex x 5/10/15 reps

Side Hand Plank w/ Hip Circles x 5/10/15 reps

Superman Open/Close x 10/15/20

Warm-up (No Measure)


Two Sets w/ PVC or empty barbell:

5 Muscle Snatch,

5 Overhead Squat

4 Power Snatch,

4 Overhead Squat

3 Squat Snatch,

3 Snatch Balances

2 Squat Snatch,

2 Press in Receiving *

Every new line means take a short break before moving to the next movements.


Snatch (3×2, 4×2, 5x (2+1))

Every 2 minutes, for 6 minutes (3 sets):

Muscle Snatch x 2 reps @ 55-65% of 1-RM Snatch

Immediately followed by…

Every 2 minutes, for 8 minutes (4 sets):

Power Snatch x 2 reps @ 70-75% of 1-RM Snatch

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets):

2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM (Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)


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:

25 Bar-Facing Burpees

50 Ground to Overhead (75/55 lbs)


For time:

50/35 Calories of Assault Bike

25 Parallette-Facing Burpees

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.