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WEDNESDAY, 5/18/22

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)



Two sets of:

Single-Unders x 45 seconds

Deadbugs x 30 seconds

Passive Supinated Hang on Bar x 15 seconds

Two sets of:

“Plate Squat Warm-up”

Heels-elevated T-Spine Rotations x 3 per side

Heels-elevated Flex and Extend x 3

Front Foot Elevated Split Split Squats x 8 per leg

Plate Elevated Cossack Squats x 8 per leg

Tempo Plate Squats x 3 reps @ 3311


Front Squat (5 x (3+2+1))

Five sets of:

Front Squat x 3.2.1 reps

(perform 3 reps, rack the barbell and rest for 10-15 seconds, then perform 2 reps and rest for 10-15 seconds, then finish with a single)

Rest 2 minutes

Your goal should be to aim for 2-3 sets in which the first triple is challenging, and the single at the end is a fight.


Three sets of:

Front-Foot Elevated Split Squat x 8 reps each @ 3111

Rest 30 seconds after each leg

Copenhagen Side Planks x 30-40 seconds each side

Rest 30 seconds after each leg


Metcon (AMRAP – Rounds and Reps)

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

40 Double-Unders OR 80 Singles

20 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kg KBs)

10 Strict Pull-Ups

Accessory Work

Three sets of:

DB External Rotations x 8-10 reps @ 3011

Rest 45 seconds

Bat Wings x 5 reps with a 5 second hold

Rest 45 seconds

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