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TUESDAY, 7/21/2020

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

CORE #1 (No Measure)

Two sets of:

Hollow Body Bounce x 60 reps

Straight Body Ceiling-reaching Crunches x 10 reps

Tuck Rock to Tuck Sit x 10 reps

Hollow Body Side-to-side Rocks x 10 reps

Hand Plank Arch/Hollow x 10 reps

Limbo Twist x 10 reps


Warm-up (No Measure)

One set of:

Banded Tricep Stretch x 45 seconds per side

Prone PVC Pass Thrus x 10 reps

Banded Pec Stretch x 45 seconds per side


Snatch (10 X 1)


Every 90 seconds, for 9 minutes (6 sets):

Halting Snatch Deadlift + Snatch

(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch)

*Sets 1-4 = 1 rep @ 80% of 1-RM Snatch

*Sets 5-6 = 1 rep @ 85% of 1-RM Snatch

Immediately followed by…

Every minute, on the minute, for 4 minutes (4 sets):

Snatch x 1 rep @ 90% of 1-RM Snatch


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

Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011

Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111

Station 3 – Side Plank x 45 seconds each side


Metcon (Time)


For time:

15 Snatches (115/75 lbs)

30 Toes to Bar

12 Snatches

24 Toes to Bar

9 Snatches

18 Toes to Bar


Three rounds for time of:

40 Kettlebell Swings

40 V-Ups

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