Outlier is back in business after nearly 3 months off, and we are super excited to have everyone back in. Don’t forget that you are required to enroll in classes in advance via Pike13, registration open up 25 hours in advance for each class. Also, please review our reopening protocols for entry into the gym and participation in classes.
Outlier will be participating in the “Infiltrate With Love” campaign presented by The Out Foundation. This year, a portion of proceeds raised will be donated to the National Black Justice Coalition. Click here to learn more about the fundraiser.
On Monday June 29th, Outlier will participate in a special workout named “Stonewall”, in reference to the Stonewall Riots that served as a catalyst for the gay rights movement in the United States and around the world.
Want to donate to our cause? Click here to donate to Outlier’s fundraising effort.
MONDAY, JUN 22
5 rounds, with 2:00 rest between rounds
12 shoulder-to-overhead (135/95)
Max burpees-over-bar in time remaining
Score is total burpees across all 5 rounds.
TUESDAY, JUN 23
5×5, from floor
Perform 5 working sets of 5 front squats. Barbell will come from the floor, so athletes will need to clean the bar, then perform 5 front squats (squat clean counts as first squat).
METCON – Elizabeth
Compare to 3/28/19
No matter where you stand on the debate on whether Elizabeth consists of power or squat cleans, today we are doing power cleans. But on that subject, check out the notes in the workout posted on Crossfit.com.
WEDNESDAY, JUN 24
Max set supinated grip strict pull-ups
Max effort L-sit
Scale the pull-ups to band assisted, or ring rows. L-sit may be performed on parallettes, or scaled to the floor (seated L-sit leg raise). If unable to perform an L-sit for at least 30 seconds, then break it up and accumulate at least 30 seconds per set.
GHD’s are available for limited use. Perform 12 GHD sit-ups in lieu of abmat sit-ups. Hands still tender from last week? Perform 6 strict pull-ups or 12 ring rows in lieu of kipping pull-ups.
THURSDAY, JUN 25
24 handstand push-ups
18 handstand push-ups
12 handstand push-ups
Have HSPU but 54 total reps is a lot for you? Scale the reps down each round (i.e. 20-15-10, or 18-14-10). Scale to pike HSPU (feet on box), or DB press as needed.
FRIDAY, JUN 26
Every 1:30 x 8:
Start at ~60% and build
30 wall balls (20/14)
20 KB hang snatch (53/35)
70m single-arm KB front rack carry (53/35)