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WEDNESDAY, 1/19/22

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)


Shoulder Circuit

Bicep Openers x 10 reps

Xiopang x 10 reps

Bent Over Rows x 10 reps

Bicep Curl + Push x 10 reps

Followed by…

Three sets of:

Bear Crawl x 20 steps forward

Bear Crawl x 20 steps backward

(Sub Box Bear Crawls x 45-60 seconds if space is limited)

Suitcase Carry x 50′ feet each arm

(Keep the shoulders square – no leaning)


Shoulder Press (3X3, 3X8)

Shoulder Press

*Set 1 – 3 reps @ 60-65%

*Set 2 – 3 reps @ 65-70%

*Set 3 – 3 reps @ 70-75%

*Set 4 – 8 reps @ 75+%

*Set 5 – 8 reps @ 75+%

*Set 6 – 8 reps @ 75+%

Rest as needed

The goal is to perform sets 4-6 at 4-5% more than you used for last week’s set of 10 reps.


Three sets of:

Incline Alternating Dumbbell Bench Press x 10 reps each arm @ 20X1

(place a med ball under your scapulae; keep one arm fully extended while the other descends and presses)

Rest 15 seconds

Band-Resisted Push-Ups x Max Reps

Rest 60 seconds

Band-Resisted Dumbbell Row x 10 reps each @ 2111

Rest 60 seconds


Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

4 Strict Handstand Push-Ups OR L-seated DB Presses

6 Burpee Box Jump-Overs (24″/20″)

12 Kettlebell Swings (24/16 kg)

Accessory Work

Every minute on the minute for 5 minutes:

15 GHD Hip Extensions

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