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 1
SQUAT PROGRAM – WEEK 2/6, BS 6×3 @ 80%
6×3 @ 80%
Warm up to 80% then perform 6 sets of 3 reps at the same weight.[25:00]
10 DB/KB Romanian deadlift
10 alt leg DB/KB reverse lunges
Hold a DB/KB in each hang at your side for both movements.
TUESDAY, FEB 2
Every 1:30 x 8:
Hang snatch + snatch
Start light and build in weight.
8 chest-to-bar pull-up
8 power snatch (115/80)
WEDNESDAY, FEB 3
60 abmat sit-up or 35 GHD sit-ups
30/24 cal assault bike
Everyone rows at the beginning and everyone bikes at the end, so split into two groups and stagger the start time by 6:00.
THURSDAY, FEB 4
SQUAT PROGRAM – WEEK 2/6, DAY 2, FS 4×4 @75%
4×4 @ 75%
Warm up to 75% then perform 4 sets of 4 at the same weight.[20:00]
20 single-arm Russian KB swing (53/35)
FRIDAY, FEB 5
METCON – Open 19.3
• 200-ft. dumbbell overhead walking lunge
• 50 dumbbell box step-ups
• 50 strict handstand push-ups
• 200-ft handstand walk
M 50-lb. dumbbell / 24-in. box
W 35-lb. dumbbell / 20-in. box
Time cap: 10 minutes
Movement Standards: https://games.crossfit.com/workouts/open/2019/3#movementStandards
BONUS STRENGTH (optional)
10 DB bench press
10 supine row
If you finish with enough time and want to get some bonus lifting in, give this a ago.