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TUESDAY, 5/25/21

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)

Every 30 seconds, for 6 minutes (4 sets) of:

Interval 1 – Full Support Hold on Rings x 10-15 seconds

Interval 2 – Catch Position Hold x 10 seconds

*Accumulate time if necessary by placing feet on the floor when needed.

Interval 3 – Squatted Muscle-Up Transition x 3-5 reps

*The squatted muscle-up transitions are the transition only. Shoulders should be as near to the rings as possible for the duration of the reps (no pull-up nor dip)

**Keep this movement slow and controlled. There should be no point in the movement that you feel you are utilizing momentum, and there should be no part of the movement that feels like you “drop” into a position.


Sumo Stance Squats x 3 @ 3333 tempo

Regular Stance Squats x 3 @ 3333 tempo

Narrow Stance Toes Forward Squats x 3 @ 3333 tempo


Snatch (8 X (1+1))


Sotts Press for the Under-Mobile Athlete x 5-10 reps

Every 30 seconds, for 3 minutes (6 sets):

2 Tall Snatches

Every 2 minutes, for 16 minutes (8 sets):

Slow Pull Snatch + Snatch

(3-second pull from the floor to mid-thigh, then snatch.)


Every minute, on the minute, for 15 minutes (3 sets) of:

Minute 1 – Single-Arm Dumbbell Row x 8 reps @ 2111 (Left)

Minute 2 – Single-Arm Dumbbell Row x 8 reps @ 2111 (Right)

Minute 3 – Nose-to-Wall Handstand Hold x 30 seconds

Minute 4 – Frog Pumps x 10 reps @ 1112

(focus on maximal contraction of your glutes during each 2-second hold at the top)

Minute 5 – Ring Support Hold x 30 seconds

(hold hollow position during the ring support)


Metcon (Time)


For time:

1000 Meter Row

50 Power Snatches (95/65 lbs)

800 Meter Run


For time:

1000 Meter Row

75 Russian Kettlebell Swings

800 Meter Run

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