2020 Open Week 5
We will finish off the open this week on Friday 11/8 with Friday Night Lights and tacos! Gym will open at 4pm, with the first heat starting at 5pm. We will keep going until we are finished. No regularly scheduled classes Friday night.
Tacos should be there around 5:30pm. Cost will be $10 per person ($5 for kids). Pre-order information will be available this week.
Also, save the date! The Outlier holiday party is on Saturday December 14th. Food, drinks, music, and fun. More info to come on that soon.
MONDAY, NOV 4
METCON
For time:
15 bar muscle-ups*
400m run
60 wall balls (20/14)
400m run
30 chest-to-bar pull-ups
400m run
*Sub 15 strict pull-ups for BMU
FINISHER
3 sets, for quality:
8-15 dips (bar or ring)
20 GHD sit-ups (or weighted abmat sit-ups)
TUESDAY, NOV 5
METCON
Every 8:00 x 3:
55/44 cal row
70m sandbag carry, bearhug
72′ DB front rack walking lunge (2 x 50/35)
Record time each round. Goal is to finish the row in under 4 minutes.
Setup:
Stagger row start time by 4 minutes as needed so everyone can row. Rowers and sandbags outside. Walking lunges will happen inside. Lunge from just inside rig to rig. 36′ = 9 mats measured in the short direction…lunge 9 mats down, then back.
WEDNESDAY, NOV 6
STRENGTH
15 minutes:
1 snatch + 1 overhead squat + 1 hang snatch + overhead squat
Build to a heavy set of the complex in the 15 minute window. Snatch = squat snatch! Beginners may perform power snatch. Reps should be completed unbroken.
METCON
For time:
50 overhead squats (95/65)
50 shoulder-to-overhead (95/65)
50 power snatch (95/65)
-15:00 cap-
THURSDAY, NOV 7
METCON
EMOM 21:
Min 1 – 10 hang power cleans (135/95)
Min 2 – 10/8 cal bike
Min 3 – 200m run
Stagger start as needed to share bikes.
Scaling options:
Power cleans – reduce weight
Bike – reduce calories
Run – reduce to 175m (run inside parking lot) or to ~100m (to fence and back)
FRIDAY, NOV 8
Open WOD 20.5
We will finish off the Open with Friday Night Lights, this time with tacos! Gym will be open at 4pm, and the first heat will kick off 5pm. Tacos should be available around 5:30. Information on how to purchase tacos will be send out earlier in the week.
SATURDAY, NOV 9
Back to a normal schedule today
WOD TBD based on the release of open workout 20.5. Normal Saturday schedule today:
08:00am Crossfit
09:00am Barbell
10:30am Crossfit