Swolemate Showdown
Outlier annual Swolemate Showdown is this Saturday! There are over 40 teams competing, and we have 15 Outlier teams signed up. Come cheer on your fellow Outliers competing in a full day of fitness.
2019 CrossFit Open
The Open is just around the corner! Yes I know the CrossFit Games season is much different this year. But we are still going to challenge ourselves in the Open just as in years past. The Open is comprised of five workouts over five weeks. Workouts are are released on Thursdays by CrossFit HQ, and competitors have until the following Monday to complete the workout and log their scores.
We as a gym will be performing the workouts in a group setting on either Friday evenings or Saturday mornings (stay tuned for more info on that). Similar to last year, we will turn the open into a intramural style gym competition. Four teams will be formed after week 1 after 5 weeks, one team will be on top. Last year we had over 50 people participate…the more people the more fun! You do not need to official register on the CrossFit website to participate in the gym intramural competition.
MONDAY, FEB 4
STRENGTH
Front squat 5×3
Warm-up then perform 5 working sets of 3 reps. Aim to perform all sets at 75% or above of your 1RM
METCON
For time:
25/20 cal bike
“Grace”
25/20 cal bike
“Grace” = 30 clean & jerks (135/95)
Stagger start time by beginning a second heat after the first heat has finished biking. This WOD is designed to be performed on a bike, but rowers may be used if needed. Power cleans are acceptable.
TUESDAY, FEB 5
STRENGTH
Every 90 seconds x 8:
3 snatch
Athletes may choose to perform a power or full snatch. The bar may be dropped between reps. Build in weight.
METCON
CrossFit Game Open 16.3
AMRAP 7:
10 power snatch (75/55)
3 bar muscle-ups
EXTRA CREDIT – Running Intervals
2 rounds:
800m run
1:1 work/rest ratio. So rest for the same amount of time it took you to run the first 800m.
WEDNESDAY, FEB 6
METCON
For time:
Death by 50m sled push
Rest 5 minutes, then move onto the next metcon. There will be a running clock for both metcons.
Starting weights:
Men: (1) 45# plate
Women: (1) 25# plate
Perform a 50m sled push (to the end of the stairs and back) every minute on the minute. Add weight (men add a 25# plate, women add a 15# plate) each minute. Continue until failure.
Staggered start…once a person fails, they must bring their sled back to the starting line so another person can get started on the top of the next minute (reset the weights). Note your starting time (after the 5 minute rest) for accurate time keeping.
Record number of rounds completed.
METCON
5 rounds:
10 DB deadlift (2 x 50/35)
10 burpees
15 sit-ups*
15/12 cal row or bike
*Rx+ 10 GHD sit-ups
Note your starting time and remember to subtract when recording your results.
THURSDAY, FEB 7
STRENGTH
3 rounds, NFT (not for time):
A1) DB complex: 2 DB strict press + 4 DB push press + 6 DB push jerk
A2) 8L/8R Bulgarian split squat
Superset A1 & A2. Record heaviest weight used for the DB complex (compare to 8/15/18).
METCON
“Karen”
For time:
150 wall balls (20/14)
FRIDAY, FEB 8
STRENGTH
EMOM 10:
1 power clean + 1 hang power clean
Build in weight. Reps should be performed unbroken
METCON
AMRAP 16:
5/4 strict pull-ups*
10 power cleans (135/95)
300m run
*Sub with strict banded pull-ups or ring rows