Read more about our response to Covid-19 HERE

WEDNESDAY, 4/28/21

CrossFit Odyssey – CrossFit


Warm-up (No Measure)


Two sets of:

Incline T Raises x 10 reps @ 2121

(face down, raising straight arms at 90 degrees)

Incline Y Raises x 10 reps @ 2121

(face down, raising straight arms at 45 degrees)

Incline I Raises x 10 reps

(face down, raising straight arms in front)

Two sets of:

Biceps Opening Curls x 5/5/5 reps

Rest as needed

Triceps Opening Extensions x 5/5/5 reps

Rest as needed

Two Sets of:

Front Squat x 3

Sotts Press x 3


Split Jerk (3×3, 6×2, )

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 4 sets.

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)


500M row

20 Push Press (115/75)

20Toes to Bar


Three rounds for time of:

500 Meter Row

20 Dumbbell Push Presses

20 V-Ups

Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.


fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.