Announcements
Outliers will be drinking cider on November 10th. Join us at Bivouac Ciderworks at 2pm for some drinks and food.
Outlier baby shower on November 11th
Scheduling Note
No 6pm or 7pm class on Wednesday the 31st…it is Halloween!
No 10:30am class on Saturday 11/3. Outlier will be helping host the latest Epic Series race in conjunction with Battle Axe!
Monday 10/29
Metcon
E2MOM 20:
0:00 – 2:00 – 20/16 cal row + AMRAP strict ring dips
2:00 – 4:00 – 200m run + AMRAP strict pull-ups
Alternate back and forth between intervals.
Training vs competing…today we are just training! No need to record scores for this one, try to make the best of your time after the row/run to work on your dips and pull-ups. Start half the class on the row and half on the run if necessary. Bikes may be used in addition to rowers if needed
Scaling:
Dips – use band, perform negatives only, dips with feet on floor and hands on box/bench
Pull-ups – use band, jumping pull-ups, ring rows
Tuesday 10/30
Strength
Every 90 seconds x 8 (12 min):
1 snatch
Perform one squat snatch every 90 seconds for 12 minutes (8 sets). Build to a heavy single. Beginners may perform power snatches, or scale to DB snatches (~5 per arm).
Metcon
For time (12 min cap):
20-15-10
Power snatch (95/65, 115/75, 135/95)
36/28 – 28/22 – 20/16
Cals on bike
Increase the power snatch weight each round to weights indicated. Rowers may be used in addition to bikes if needed.
Wednesday 10/31
Remember, no 6pm or 7pm class tonight.
Strength
E3MOM 15 (5 sets):
3 front squats*
10 seated DB press
*Rx+ front squats from floor
Every three minutes, perform 3 front squats, then 10 seated (on box or bench) DB press. Build in weight for each movement. This is not a metcon, no need to rush between movements.
Metcon
AMRAP 7:
1 double Russian KB swing (2 x 53/35)*
25 double unders
2 double Russian KB swings
25 double unders
3 double Russian KB swings
25 double unders
…
continue increasing KB swings by 1 rep each round til time is up
*Rx+ = double KB snatch
Thursday 11/1
Metcon
AMRAP 20:
2 power clean*
200m run
*Begin at approximately 50% of your 1RM power clean. Increase weight by 5 – 10 lbs every round. Record heaviest clean weight (must be performed for 2 reps) and number of rounds complete.
Friday 11/2
Skill
5 rounds – 30 sec work, 60 sec rest:
Hand-stand push-ups
Perform as malny HSPU in 30 seconds as you can, then rest for 60 seconds. Repeat for 5 rounds. This is really just HSPU practice, so work with your coach to find a variation that works for you.
Options:
Kipping, strict, deficit, parallette
Scaling:
HSPU with feet or knees on box
Hand-stand hold against wall
DB press
Metcon
Troy Crossfit Rookie Rollout WOD 3
3 rounds:
4 shuttle sprints (12.5 meters)
10 burpees to plate
12 OH plate box step-ups (alternating legs with increasing weight each round, M: 10-15-25 / F: 10-10-15, 24/20 box)
Rx+
3 rounds:
8 shuttle sprints (12.5 meters)
10 burpee box jumps (24/20)
12 single arm KB OH box step-up (53/35 KB, 24/20 box)
We have several people competing in the Rookie Roll Out competition and Troy Crossfit. Come check it out if you have time, we will post heat times when they become available.