The Open
Its that time of year again, the open is just around the corner. It is an opportunity for all Outliers, no matter your age or experience level, to learn a little bit about yourself as an athlete, and to bond with your fellow gym members. All while having a little bit of fun along the way. Click here to learn more about Outlier in the open, and register at the link below.
REGISTER HERE –> https://open.crossfit.com/
MONDAY, FEB 8
METCON
EMOM 21:
Min 1 – 200m run
Min 2 – 5/4 bar muscle-up
Min 3 – 2 clean & jerk, climbing
Scale distance or reps so that you can accomplish the work in the 1-minute window. 5 bar muscle-ups may be a tall order, scale the reps down to something that is reasonable for you in that minute, it can be BMU attempts if needed. If muscle-ups are not an option, this is a good opportunity to practice your pull-ups, kipping or strict (add assistance as needed).
Start at a moderate weight for your clean & jerk and climb in weight every set. Score is the heaviest weight you used for your clean & jerks. Power or squat clean allowed.
TUESDAY, FEB 9
SQUAT PROGRAM – WEEK 3/6, BS 5×4 @ 80%
Back Squat
5×4 @ 80%
Warm up to 80% then perform 5 sets of 4 reps at the same weight.
ACCESSORY
3 sets:
30m yoke carry
OR
30m back rack barbell carry
We have just one yoke, so it may not be realistic to cycle everyone through the yoke in larger classes. A back rack barbell may be done instead. The empty yoke is 200 lbs, so the barbell carry may be a better option for some people.
Make sure your walking path is clear (move mats out of the way). The yoke crossbar can be set at a low height so that everyone can use it (smaller classes can adjust between people time allows it).
This is a new movement for many of you so start on the lighter end and add weight in subsequent sets as needed.
WEDNESDAY, FEB 10
STRENGTH
Every 2:00 x 5
3 strict press + 5 push press
Build in weight as needed.
METCON
AMRAP 15:
20/16 cal erg, or 15/12 cal assault bike
15 ball slam (40/30)
10 ring dip
THURSDAY, FEB 11
METCON
3 rounds:
600m run
60 double-under
400m run
40 double-under
-Rest 2:00-
Score is total time, including rest.
FRIDAY, FEB 12
SQUAT PROGRAM – WEEK 3/6, Day 2, FS 4×5 @ 75%
Front Squat
4×5 @ 75%
Warm up to 75% then perform 4 sets of 5 reps at the same weight.
METCON
For time:
30 burpee
40 toes-to-bar
50 wall ball (20/14)