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Tuesday, 9/7/21

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)

“Two sets of:

Perform 30 seconds each of the following movements…

*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)

*Station 2 – Banded Lateral Monster Walk

*Station 3 – Banded Squats

*Station 4 – Side Plank Hold

*Station 5 – Russian Step-Ups

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.perfect line from ears to shoulders to hips to ankles.


Back Squat (1×5, 1×3, 1×1, 1×3, 1×5, 1xMAX)

Every 2:30, for 15 minutes (6 sets) of:

Back Squat

*Set 1 – 5 reps @ 70% of 1-RM

*Set 2 – 3 reps @ 80%

*Set 3 – 1 rep @ 90%

*Set 4 – 3 reps @ 85%

*Set 5 – 5 reps @ 80%

*Set 6 – Max Reps @ 75%

(allow only one full breath cycle at the top of each rep)


Four sets of:

Back Squat x 6 reps @ 32X1

Rest 60 seconds

Face up Medball Leg Curls x 8-10 reps @ 3011

Rest 60 seconds


Metcon (Calories)

In teams of two, complete 6 sets each for time of:

20/15 Calories of Assault Bike*

*The team member on the Assault Bike cannot be working to accumulate calories unless their partner is holding a perfect prone plank position – hands separated in line with shoulders, body in perfect line from ears to shoulders to hips to ankles.

Time Cap = 24:00

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