The Mocking Games
The Mocking Games are coming to Outlier CrossFit on Saturday September 14th! Pay attention the the CrossFit Games this week to see what events may make their way into our competition. Get all the info here.
Kipping returns on Thursday August 1st! Some kipping pull-ups or muscle-ups if you are up for the challenge. Looking forward, we will begin a clean progression next week on Monday 8/5.
MONDAY, JUL 29
Build to a heavy set of 3
Calories on rower or bike
American KB swing (53/35)
Rx+ KB hang snatch, switch arms as needed
TUESDAY, JUL 30
Slightly different style rep scheme today: two waves of 5-4-3. The goal is for the second wave to be heavier than the first.
10 shoulder-to-overhead (135/95)
2 rope climbs
WEDNESDAY, JUL 31
20 power snatch (135/95)
30 power clean (135/95)
0:40 sandbag hold, bearhug
70m KB/DB OH carry (35m L, 35m R)
Pick your own weight for the sandbag and KB/DB. Choose something that allows you to complete time or distance without compromising form.
THURSDAY, AUG 1
5-10 strict pull-ups
Choose a number of pull-ups that is appropriate for you. Scale to banded strict pull-ups or ring rows.
3 rounds, 1 min rest between rounds:
16 DB front squats (2 x 40/25)
16/12 cal bike
Score is total time including rest. No kip July is over, so kipping pull-ups are allowed.
*Rx+ 8 bar muscle-ups
FRIDAY, AUG 2
Deadlift, build to a heavy set of 3
Goal: Beat your weight from last Wednesday. Both days built to a heavy set of 3, but today’s lengthened time domain allows for more rest between sets, allowing higher weight.
200m run after each round
-12 min cap-
For clarity, the sequence of the workout is:
21 ring dips
15 ring dips
9 ring dips