Although we are still holding off on large scale competitions open to the public, we will be moving forward with an Outliers only Halloween Throwdown on Saturday October 23rd. The competition will be focused around fun, community, and inclusivity. Please visit the event page for all the details:
Update to the Saturday Schedule
Beginning this Saturday, 10/02, we are adding another class to the schedule. Our new Saturday schedule will be:
- 8am – Workout of the day (with child sitting)
- 8am – CrossFit Kids (in the Hall of Gains)
- 9:15am – Barbell (1.5 hours)
- 11:00am – Workout of the Day
MONDAY, SEP 27
SQUAT PROGRAM – Week 7
3×2 @ >90%
Warm up and perform 3 working sets of 2 reps. Two weeks ago (09/16) we did 3×2 @ 90%. The goal today is to go slightly heavier, if you are feeling up to it. The same weight should be used across all 3 working sets.
Next week is the last week of our squat progression. We will retest our 3RM on Tuesday 10/05.
8/8 suitcase deadlift
TUESDAY, SEP 28
Every 2:30 x 5:
2 strict press
No set percentage, but all 5 working sets should be challenging. You can make small jumps as needed.
Note: we will be testing our 1RM strict press next week
Every 4:00 x 4:
Max calories on rower in time remaining**
*1st round = 9 reps, 2nd round = 8 reps, etc.
**No rest between rounds
Score is total calories rowed (but keep track of calories each round). With no rest between rounds, find a sustainable rowing pace that allows you to easily transition back to the wall walks.
We are looking to have at least one minute on the rower, so scale back the reps and/or weight to get your there.
WEDNESDAY, SEP 29
18 chest-to-bar pull-up
12 bar muscle-up
Start with the most advanced pulling gymnastics movement, and move backwards from there. Consult your coach to make it down and write it down on a whiteboard so you know what to do. Some examples (biking not shown for simplicity):
30 hanging knee raises
24 ring row
8-12 strict pull-up
24 hanging knee raises
18 ring row
12 banded strict pull-up
THURSDAY, SEP 30
2 front squat @ 55-65%
Focusing on speed today rather than heavy weight. The EMOM format moves quick so be ready to squat at the top of each minute. If sharing a bar, make sure the plate changes are simple and done quickly.
12 dual DB hang squat clean thruster (2 x 50/35)
12 dual DB burpee (2 x 50/35)
FRIDAY, OCT 1
4000/2700 lbs of power snatch
Pick your own weight for the power snatch and calculate the number of reps required. For example, 4000 lbs / 135# = 30 reps.
For scaling, scale the weight to something that you can move well for 30 reps, as if you were scaling down from an Rx weight of 135/95 lbs.