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TUESDAY, 3/10/2020

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)

Glute Activation Warm-Up (Vandyke Strength Protocol – 13 minutes)

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

Paused Front Squat (6 X 1+1)


Six sets of:

Pause Front Squat @ 24X1 + Front Squat

Rest 2 minutes

Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.


Three sets of:

Single-Leg Hip Thrusts x 8-10 reps each @ 20X1

Rest 60 seconds

Tempo Front Squat x 3 reps @ 31X1

Rest 60 seconds

Med-Ball Pec Activation Walk x 60 seconds

Rest 60 seconds


Metcon (Time)


For time:

50 Calories of Rowing

100 Wall Ball Shots (20/14 lbs)

50 Toes to Bar


For time:

30/20 Calories of Assault Bike

20 Strict Knees to Elbows or 30 V-Ups

30 Wall Ball Shots

20 Strict Knees to Elbows or 30 V-Ups

30 Wall Ball Shots

30/20 Calories of Rowing

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