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.
MONDAY, AUG 12
METCON
Rx+
For time:
60/48 cal bike
60 GHD sit-ups
60 pistols, alt leg
60 KB hang snatch (53/35)
60m handstand walk (~200ft, 8 x 25ft segments)
Rx
For time:
60/48 cal bike
60 abmat sit-ups
60 air squats
60 American KB swings (53/35)
200m overhead KB carry (53/35)
TUESDAY, AUG 13
STRENGTH
Every 2:00 x 8:
Power clean + squat clean
Intervals 1-4: (2+2)
Intervals 5-8: (1+1)
For the first four intervals, perform 2 power cleans followed by 2 squat cleans. For the second four intervals, perform 1 power clean followed by one squat clean. Build in weight.
METCON
AMRAP 8:
10 hang squat cleans (95/65)
35 double unders
WEDNESDAY, AUG 14
PUSH JERK WARM-UP
EMOM 8:
2 push press + 1 push jerk
From the floor
This is warm-up for the metcon. Build in weight. The barbell comes from the floor so you will need to perform 1 power clean at the beginning.
METCON
2 rounds:
21-15-9
Shoulder-to-overhead (135/95)
15-12-9 burpee box jump overs (24/20)
-Rest 3 min between rounds-
Score is total time including rest.
Zeus Method WOD 7/24/19
THURSDAY, AUG 15
STRENGTH
Front squat 5×5
Aim to perform all working sets at 75% or above.
METCON
AMRAP 10:
12/10 cal bike or row
12 DB overhead lunges, alt leg (50/35)
12 push-ups
FRIDAY, AUG 16
STRENGTH
EMOM 10, 30 sec work / 30 sec rest:
Min 1 – Strict pull-ups
Min 2 – L-sit
The expectation is not necessarily 30 continuous seconds of work, but try to maximize the number of pull-ups or time in the L-sit in that interval. The pull-ups may be scaled to banded strict pull-ups, or ring rows. If unable to perform an L-sit variation, work on planks.
METCON
5 rounds:
10 chest-to-bar pull-ups
1 round dumbbell “DT”
300m run
Dumbbell “DT”:
12 DB deadlift (2 x 50/35)
9 DB hang power clean
6 DB shoulder-to-overhead