Reminders
- Updated class schedule here.
- Updated protocols due to COVID-19 here. We are operating outside only!
- New to Outlier? Email us at info@outliercrossfit.com to set up an account and reserve your spot in trial classes.
- Reserve your spot for childcare 18 hours in advance. Schedule is posted on Pike 13.
MONDAY, AUG 3
STRENGTH
Every 2:00 x 6
5 push press, from floor
Build to today’s challenging set of 5
METCON
AMRAP 12:
2-4-6-8-10…continue adding 2 reps each round
Gorilla row (2 x 53/35)
Double KB push press (2 x 53/35)
Box jump (30/24)
Gorilla row = double KB bent over row, wide stance
Note: boxes must be placed on top of rubber mats, not directly on the pavement.
TUESDAY, AUG 4
METCON
AMRAP 24:
18 wall balls (20/14)
15/12 cal erg or 13/10 cal air bike
12 burpee
Rest 1:30
Be sure to look at the clock after you finish your burpees each round, you will be keeping track of your own rest time.
WEDNESDAY, AUG 5
STRENGTH
16 minutes to build to a heavy set of the following complex
Hang snatch + snatch
Perform a hang snatch (from anywhere above the knee), then perform a snatch from the floor (bar may be dropped between reps). You will have to squat snatch in the metcon, so I recommend doing that here as well.
METCON
AMRAP 10:
8 unbroken hang squat snatch (115/80)
6 unbroken hang squat snatch
4 unbroken hang squat snatch
2 unbroken hang squat snatch
Pick a weight that you can keep unbroken (as shown) the entire workout. Rest between sets as needed to ensure you can get the next set unbroken.
Scaling options:
a.) Power snatch (if unable to squat snatch).
b.) Beginners may scale to hang dumbbell power snatch, double the reps (i.e. perform 16 unbroken hang power snatch for the first set, 8 on one side then 8 on the other.
THURSDAY, AUG 6
METCON
Every 1:30 x 20,
1:00 work / 0:30 transition:
Min 1 – Accumulate 0:30 in L-sit
Min 2 – 70m farmer carry (2 x 70/53)
Min 3 – 8 DB bench press + 8 push-up
Min 4 – 200m run
70m = from the bay door to the end of the ramp (& back)
Split into groups and stagger the start by 1:30 as needed to share equipment (we will likely be limited by the number of benches we have). We can share benches, just wipe them down after you use them. PYO weight for the bench, you should be able to do all 8 reps unbroken.
FRIDAY, AUG 7
STRENGTH
Every 1:30 x 8:
5 front squat, from floor
Perform 1 clean + 5 front squat, adding weight as needed. A squat clean may count as the first squat rep. This will be a quick turn around between sets for a squat session, so keep that in mind when loading up your barbell.
METCON
AMRAP 13:
9 power clean (135/95)
4 hang squat clean (135/95)
52 double under
Pick a weight that allows you to do 4 unbroken hang squat cleans.