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TUESDAY, 3/23/21

CrossFit Odyssey – CrossFit

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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

Warm-up (No Measure)

Three sets of:

30 Seated Band-Resisted Rows @ 2011

15 GHD Sit-Ups

Two sets of:

Russian Baby Makers x 10 reps

Cossack Squats x 10 alternating reps


Deadlift (1X8, 1X6, 1X4, 2X2)

*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Set 4 – 2 reps @ 75%

*Set 5 – 2 reps @ 85%

Rest as needed


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

Station 1 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Left)

Station 2 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Right)

Station 3 – 12 Seated Band-Resisted Rows** @ 2111

Station 4 – 45-60 seconds of L-Sit Holds (accumulate the time)

*You may perform this with a farmer’s handle, a heavy kettlebell or dumbbell, or a barbell. Perform the deadlift with your arm in the center of your body, and the carry with your arm at your side.

**Tie a band to a post approximately 12 inches off the ground, take a seated positon on the ground and focus on pulling your shoulder blades down and in to the spine throughout the pull.


Metcon (2 Rounds for time)

Two sets for times of:

Row 750/600 Meters

20 Toes to Bar

40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kgs)

Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

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