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TUESDAY, 8/2/22

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)


“General Rowing Warm-Up”

Arms-only rowing x 10 reps

Hips-only rowing x 10 reps

Legs-only rowing x 10 reps

right into…

Row x 30 seconds at 20 strokes per minute

Row x 30 seconds at 22 strokes per minute

Row x 30 seconds at 24 strokes per minute

Row x 30 seconds at 26 strokes per minute

“Barbell Squat Warm-Up”

Low-Loaded Horse Stance x 30 seconds

Low-Loaded Horse Stance Squats x 6 reps

Low-Loaded Cossack Squats x 6 reps per side

Side-Bends x 12 per side

Good Morning x 6 reps

Kang Squat x 6 reps

Back Squat x 6 reps


Tempo Front Squat (6x (1+1))

Tempo Front Squat
Six sets of:

Pause Front Squat @ 24X1 + Front Squat

Rest 2 minutes

Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.


Three sets of:

B-Stance Hip Thrusts x 8-10 reps each @ 20X1 (

Rest 60 seconds

Tempo Front Squat x 3 reps @ 31X1

Rest 60 seconds

Med-Ball Pec Activation Walk x 60 seconds

Rest 60 seconds


Metcon (Time)

For time:

50 Calories of Rowing

100 Wall Ball Shots (20/14 lbs)

Two rounds for time of:

30 Calories of Rowing

40 Wall Ball Shots

Accessory Work

Three rounds of:

60 Second Elbow Plank

15 Weighted Side Bends (each side)

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