Outlier Day at the Bay
Outlier Day at the Bay is back! See you Saturday July 24th at Bahia Point (same place as last year) for some fun hanging out with the Outlier crew. Bring your own food drink, and beach/bay play toys. Looking forward to seeing you all.
MONDAY, JUL 19
STRENGTH – C&J EMOM
Minutes 1-6 → 2 clean & jerk
Minutes 7-12 → 1 clean & jerk
Start light and build to today’s heavy clean and jerk single. EMOMs move fast so have extra plates near by.
Clean & jerk (185/125)
This one will likely require some appropriate scaling for a lot of people. Pick a barbell weight that allows you to perform at least 6 C&J per minute (1 C&J every 10 sec, on average). The bar muscle-up (or scaled version of a BMU) should be at about the same pace.
Workout courtesy of crossfit.com 9/16/19
TUESDAY, JUL 20
STRENGTH – Deadlift
6/6 Bulgarian split squat
Deadlift working sets at ~70% or greater, add weight as needed each set. Keep in mind that super setting with split squats will make the deadlift more challenging. Split squats can be performed weighted holding DBs/KBs however you like (at sides, goblet position, front rack).
12 Russian KB swing (70/53)
10 goblet squat (70/53)
8 goblet lunge (70/53)
WEDNESDAY, JUL 21
4/3 rope climb
50m sandbag carry
This is individual event #5 from the upcoming CrossFit Games, with some interpretation by me to make this viable for a class workout here at Outlier. The games event is with a ski erg, so give that a shot if you like. We only have 2 ski ergs, so the rowers and bikes will have to come out as well. PYO weight for the sandbag carry.
4/3 rope climbs is a tall order, especially 4 rounds. Scale the rope climb reps as needed to keep it safe.
Stagger start by 2:00 if needed to share ropes, machines, and sandbags.
THURSDAY, JUL 22
STRENGTH – Snatch Doubles
Every 1:30 x 8:
12/9 cal assault bike* + 1 squat snatch (135/95)
12/9 cal assault bike + 2 squat snatch
12/9 cal assault bike + 3 squat snatch
…continue adding one snatch each round until time is up
*12/9 cal assault bike or 15/12 cal erg (row/bike)
FRIDAY, JUL 23
10 burpee box jump-over (24/20)
Score it overall time, including rest periods.