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TUESDAY, 6/7/22

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)

Two sets of:

Row x 250 meters

Burpee Broad Jump x 5 reps

Horse Stance Hold x 30 seconds (attempt with arms overhead if performing snatches in today’s session)

Two sets of:

Barbell Romanian Deadlift x 8 reps

Snatch-Grip Overhead Reverse Lunge x 8 reps (4 per side)


Hang Snatch (8x (1+1))

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

Hang Snatch + Snatch

For today’s session, pause for 2 seconds in the receiving position of the snatch before standing. Focus on a strong, stable overhead position and even weight distribution through the feet.


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 – Russian Kettlebell Swings x 20 reps (heavy)

Minute 5 – Ring Support Hold x 30 seconds

(hold hollow position during the ring support)


Metcon (Time)

For time:

1000 Meter Row

100 Double-Unders OR 400m Run

60/40 Calories of Assault Bike or Bike Erg

Accessory Work

Three sets of:

Landmine Rows x 6 reps each @ 2111

Rest as needed

100-Foot Suitcase Carry (Left)

100-Foot Suitcase Carry (Right)

Rest as needed

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