Read more about our response to Covid-19 HERE

WEDNESDAY, 9/30/2020

CrossFit Odyssey – CrossFit

Join Zoom Meeting
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

Warm-up (No Measure)

Rear Delt Warm Up

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)


Bench Press (5X3, 2X MAX REPS)


Every 3 minutes, for 15 minutes (5 sets):

Bench Press x 3 reps

Suggested loads per set (by %): 70, 75, 80, 85, 90+

Once you have found your 3-RM, then perform the following…

Every 3 minutes, for 6 minutes (2 sets):

Bench Press x Max Reps @ -10 to 15 lbs off today’s last set


Four sets of:

Dumbbell Bench Press x 8-10 reps @ 21X1

Rest 45 seconds

Bent-Over Dumbbell Reverse Flies x 12-15 reps @ 2110

Rest 45 seconds

L-Sit Tuck to Extension x 6 reps @ 1212

Rest 45 seconds


Metcon (3 Rounds for reps)

Against a 90-second clock…

15/10 Calories of Assault Bike (or 200 Meter Run)

Max Reps of Jumping Lunges

Rest 90 seconds, and repeat for three (3) sets. Note number of jumping lunges completed in each of the three sets, then sum them for a total score

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.