2020 CrossFit Open
The Open begins October 10th! Once a week for 5 weeks CrossFit will release a workout and you will have 5 days to perform the workout and submit your score. We encourage everyone to officially sign up on the CrossFit Games website. For those of you who don’t want to give HQ $20, we will still be doing a friendly intra-gym competition. This year the AM crew will be pitted against the PM crew. Remember, its all for fun, just another way to bring the community together! More info on the open here:
Battle of the Boxes
Did you know we are part of Lululemon’s Battle of the Boxes? Lulu is hosting workouts at the Fashion Valley store every Sunday morning. The gym with the highest attendance will win! (Not sure what yet…). We can show up every Sunday to count towards our score. We (Outlier) will be running the workout on Sunday October 13th.
MONDAY, SEP 30
STRENGTH
Back Squat Waves
4 Reps @ 70%
2 Reps @ 75%
4 Reps @ 70%
2 Reps @ 80%
4 Reps @ 70%
2 Reps @ 85%
METCON
AMRAP 9:
9 DB front squats (2 x 50/35)
9 burpees
18 abmat sit-ups (or 14 GHD sit-ups)
TUESDAY, OCT 1
STRENGTH/SKILL
4 sets:
3-5 ring muscle -ups or 8 strict pull-ups
8 box step-ups, alt leg
Beginner: Banded pull-ups & double DB front rack step-ups (light weight)
Intermediate: Strict pull-ups & double DB/KB front rack step-ups
Advanced: Ring muscle-ups & double KB front rack step-ups
This is warm-up/practice for the muscle-ups in the metcon. Adjust the reps and keep the volume low to leave some in the tank for the metcon.
METCON
AMRAP 13:
16/12 cal row or bike
12 deadlift (225/155)
8 ring mucle-ups (or 16 pull-ups)
WEDNESDAY, OCT 2
STRENGTH
15 minutes:
Build to a heavy single bear complex weight. This should match or exceed the weight you plan on using in the metcon.
Bear Complex = power clean, front squat, shoulder to overhead, back squat, shoulder to overhead
Note: The old school CrossFIt way is to perform 7 unbroken sets. We are NOT doing that today. Perform 1 set of the 5 movements listed above, building in weight.
METCON
Rx
For time:
2 wall walks
1 bear complex (165/110)
4 wall walks
2 bear complex
6 wall walks
3 bear complex
Rx+
For time:
25’ handstand walk
1 bear complex (205/135)
50’ handstand walk
2 bear complex
75’ handstand walk
3 bear complex
Bear Complex = power clean, front squat, shoulder to overhead, back squat, shoulder to overhead
Icon Athlete WOD 9/19/19
THURSDAY, OCT 3
STRENGTH
3 sets:
10 DB bench press
50m sandbag carry, bearhug
METCON
Every 5:00 x 4:
25/20 cal row
8 sandbag-over-shoulder
Goal: finish each round in 2:30 or less to allow for an approximate 1:1 work/rest ratio. Adjust the cals and sandbag reps as needed.
Whiteboard score is your slowest round. If you use a sandbag, it is Rx (pick the weight appropriate for you). Stagger start times by 2:30 to allow everyone to row.
FRIDAY, OCT 4
STRENGTH
Every 1:30 x 7:
2 snatch
METCON
3 rounds:
10 overhead squat (115/75)
20 box jump overs (24/20)
30 wall balls (20/14)