Programming Notes
March is Women’s History Month and while we have been focused on the open, we have one week left in March to focus on the ladies. Since day one CrossFit has paid male and female games winners equal prize money and always promoted the sport with the belief that women are capable of being strong athletes. At Outlier we believe the same! For some this may be new and others have done these workouts a dozen times, but one thing that unites all crossfitters are the workouts known as “The Girls.” For the last week of March we will celebrate the bad ass women in our gym and those that came before us. Everyday will feature one of the Girls. Make sure to log these benchmark workouts in your sugarwod app. Here’s to Strong Women… May we know them, may we be them, may we raise them!
Following Ladies week, we will start preparations for the CrossFit total in a couple of months. We consistently squat and deadlift, and we will be increasing the volume of overhead pressing to get ready. For those of you who don’t know, the CrossFit total is the sum of your max squat, strict press, and deadlift all from one session.
Kids Room Update
Parent, please remember to enroll your kids for childcare in advance. This is especially important this coming week as it is spring break for many. We will be enforcing our cap of 10 kids. Only way to secure your spot is to enroll ahead of time.
MONDAY, MAR 25
STRENGTH
18 minutes to build to a heavy 2-position snatch:
Snatch + hang snatch
These should be squat snatches. Beginners may may perform 2 hang power snatches.
METCON
“Isabel”
30 reps for time of:
• Snatch 135/95#
-8 min cap-
This is a sprint! Scale the weight as needed to finish the workout under the cap
TUESDAY, MAR 26
STRENGTH
Every 90 sec x 6:
5 deadlift
METCON
“Christine”
3 Rounds For Time
•Row 500m
•12 Deadlifts (bodyweight)
•21 Box Jumps (24”/20”)
WEDNESDAY, MAR 27
OVERHEAD SQUAT WARM-UP
10 minutes to build to a “heavy” pause OHS triple
Barbell may come from the rack or floor for OHS warm-up. Pause for 2 seconds at the bottom of the squat. This is NOT meant to be a 3RM, rather practice/warm-up for the metcon. The finishing weight here should exceed the weight to be used in the metcon.
METCON
“Nancy”
5 rounds for time of:
• 400m run
• 15 Overhead squat 95/65#
THURSDAY, MAR 28
STRENGTH
15 minutes to build to a heavy power clean single
METCON
“Elizabeth”
21-15-9 reps for time of:
• Clean 135/95#
• Ring dips
FRIDAY, MAR 29
METCON
“Fran”
21-15-9 reps for time of:
• Thruster 95/65#
• Pull-ups
EXTRA CREDIT
4 rounds, NFT:
6 back squat
8L/8R single arm KB/DB press
Perform 4 working sets of 6 back squat. Super set with 8 single arm KB or DB strict press (8 on one side, then 8 on the other).