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TUESDAY, 9/1/2020

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 #9 (No Measure)

3 sets of:

Tuck-Up x 10/15/20 reps

V-Up x 10/15/20 reps

Candlestick Raises x 10/15/20 reps

One Arm/One Leg Plank x 10/15/20 reps

Hand Plank Knee-To-Armpit x 10/15/20 reps

Low Push-Up Hold x max effort

Rest as needed

Warm-up (No Measure)


Invictus Weightlifting Barbell Complex (with empty bar):

5 Deadlift, 5 Muscle Cleans, 5 Press In Split Jerk Position

3 Power Cleans, 3 Jerk Grip Overhead Squats, 3 Sotts Press

3 Squat Cleans, 3 Split Jerks

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


Waiter Carry + Suitcase Carry x 200 meters (switch hand positions every 50 meters)

Followed by…

20 Half Turkish Get-Ups (nasal breathing only)

(partition reps as needed)


Split Jerk (3X3, 6X2)


Every 90 seconds, for 4:30 minutes (3 sets):

Squat Jerk x 3 reps

If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 3 sets.

Followed by…

Every 2 minutes, for 12 minutes (6 sets):

Split Jerk

*Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk

*Sets 3-4 = 2 reps at 85% of 1-RM Split Jerk

*Sets 5-6 = 2 reps at 90% of 1-RM Split Jerk


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

Station 1 – Unsupported Seated Dumbbell Press x 10 reps @ 21X1

Station 2 – Supinated-Grip Bent-Over Barbell Row x 10 reps @ 21X0

Station 3 – Suitcase Carry x 100 Meters (50 meters each side)


Metcon (Time)


Three rounds for time of:

500 Meter Row

15 Toes to Bar

15 Strict Handstand Push-Ups

Three rounds for time of:

500 Meter Row

20 Dumbbell Push Presses

20 V-Ups

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