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TUESDAY, 3/30/21

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 rounds of:

15 Dumbbell Floor Presses

20 Banded Good Mornings

2 Sets (with empty bar):

5 Deadlift, 5 Bent-Over Rows, 5 Strict Press

5 Hang Power Clean, 5 Front Squat

5 Split Jerk, 10 Alternating Reverse Lunges w/ Bar Overhead (or front rack if OH is an issue)

5 Good Mornings, 5 Jumping Squats

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


Power Clean (10 x 2+1)

Every 2 minutes, for 20 minutes (10 sets):

2 Clean Lift-Offs + Power Clean

Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.


Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Death March x 20 reps

Station 2 – Turkish Get-Ups x 6 reps (3 each side)

Station 3 – Side Plank x 45 seconds each side


Metcon (Time)

For time:

50/35 Calories of Assault Bike

25 Ground to Overhead (135/95 lbs)


For time:

50/35 Calories of Assault Bike

50 Alternating Dumbbell Snatches

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