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 15
STRENGTH
Every 2:00 x 7:
Snatch + overhead squat
(1+2)
Every 2:00, perform a snatch + 2 overhead squats, building to a heavy set. Power or squat snatch allowed. A squat snatch does not count as the first OHS. So if you squat snatch the first rep, you still need to perform two additional OHS.
METCON
AMRAP 14:
10 power snatch (95/65)
10/8 cal assault bike, or 13/10 cal erg
10 overhead squat (95/65)
10/8 cal assault bike, or 13/10 cal erg
TUESDAY, FEB 16
METCON
Every 4:00 x 5:
5 strict pull-up
200m run
10 chest-to-bar pull-up
200m run
If you need to modify the run due to injury, perform 500m/400m on the bike erg. Note time teach round to record in SugarWOD. Score is total overall time.
OPTIONAL FINISHER
For quality:
10-9-8-7-6-5-4-3-1
Dips (ring or bar)
Barbell bicep curls (75/55, or whatever weight allows you to keep the reps unbroken)
WEDNESDAY, FEB 17
SQUAT PROGRAM – WEEK 4/6, BS 5×5 @ 80%
Back Squat
5×5 @ 80%
Warm up to 80% then perform 5 sets of 5 reps at the same weight. This should be the same back squat weight as the last several weeks.
MIDLINE ACCESSORY
3 sets:
12 deficit dual KB/DB deadlift
0:30+ L-Sit
Deficit dual KB/DB deadlift:
https://www.instagram.com/p/CH15fM1lAZJ/
Feet are close together, elevated on some plates. Only elevate as high as allows for proper mechanics (flat back). This may mean less of a deficit, or even no deficit for some of you.
L-Sit:
https://www.crossfit.com/essentials/the-l-sit
Perform the L-sit on parallettes, or modify to seated L-sits. Perform for a minimum of 30 seconds, even if you have to break it up.
THURSDAY, FEB 18
STRENGTH
3 sets:
12 alternating top-down DB bench press (6/arm)
Max single set of push-ups
Quick chest pump before bike sprints. Maintain one DB overhead while you press on the other side, alternating arms.
Top-down DB bench press:
METCON
Every 2:00 x 10:
0:30 max cals on assault bike
This is an all-out sprint for 30 seconds. You will have 1:30 to recover, then you get to go again. Record your calories every round, score is total calories across all 10 rounds.
Everyone is riding the assault (or echo) bike today. Partner up as needed. If sharing a bike, P2 will go 1:00 after P1. That leaves 30 seconds of transition time between, enough time to adjust the seat height and reset the monitor between riders.
FRIDAY, FEB 19
DEADLIFT WARM-UP
Every 2:00 x 5:
3 deadlift, climbing
Build to a heavy-ish set of 3.
METCON – Open 16.4
Complete as many rounds and reps as possible in 13 minutes of:
• 55 deadlifts
• 55 wall-ball shots
• 55-calorie row
• 55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target