2020 Civil War
The best competition of the year is back! It will be a little different this time around…we will be outside and the events will be spread out over 5 days. The competition will span from September 26th – October 10th, taking place on three Saturdays and two days mid-week. Obviously we do not have the expectation that you commit to all five days, but that is the beauty of this format. Coaches will coordinate with their athletes to assign people to events, so you will still be able to participate even if you are gone one or two of the days. Check out our announcement post here.
Outlier Day at the Bay
On Saturday August 29th, we are headed to Bahia Point on Mission Bay to hang out and have some fun. Bring your own food and drink. Festivities will begin at 10am. Bring a paddleboard any other floating vessel, or an outdoor game if you like (you all remember kubb from last year?). There is a grassy spot to set up on, and a sandy beach area leading down to the bay. Same spot as last year. There will still be class at 8am, but the 9:30am barbell class will be cancelled so anyone who wants can still make their way out to the bay. Disclaimer: as a gym organized event, we are still promoting social distancing. Please bring a mask and be respectful of everyone’s space.
- Updated class schedule here.
- Updated protocols due to COVID-19 here. We are operating outside only!
- New to Outlier? Email us at email@example.com to set up an account and reserve your spot in trial classes.
- Reserve your spot for childcare 18 hours in advance. Schedule is posted on Pike 13
MONDAY, AUG 24
Every 3:00 x 5:
Max single set of strict pull-ups
Goal: all deadlift sets at 70% or greater. This means that you will need hit several warm-up sets before the clock begins. As always, the percentages are a guide, keep the weight reasonable for how you are feeling that day.
A good goal is 5+ unbroken pull-ups. So if you can get there in 2 sets, that is reasonable. Scale to banded pull-ups, jumping pull-ups, or ring rows as needed.
75 DB deadlift (2 x 50/35)
1000m row / 2000m bike erg / 1.4mi air bike
TUESDAY, AUG 25
20 wall ball (20/14)
CrossFit main site WOD 6/18/20
WEDNESDAY, AUG 26
Clean & Jerk
Build to today’s moderately heavy single.
This is warm-up for the metcon, so your goal should be to end at or above the final weight you will use in the metcon. Aim for ~80% of your 1RM. Any type of clean & any type of jerk allowed.[15:00]
5-4-3-2-1 clean & jerk
50 double under
Clean and jerk weights:
The clean and jerk reps decrease but the weight increases each round. Perform the double unders and running after each set of clean and jerks, so the workout will end after the 5th run.
Scale the weight as needed, but still increase weight every round.
THURSDAY, AUG 27
Every 2:00 x 12 (6 sets):
3 bench press, climbing
Partner up as needed, wipe down benches after use if sharing. Non-household spotters should wear a mask.
10 DB bench press (2 x 50/35)
100m DB farmer carry (2 x 50/35)
20/16 cal erg or 17/13 cal air bike
100m = 1 lap around the parking lot –> down the middle, around the last parking spot and back up the main driveway.
FRIDAY, AUG 28
1 power snatch, climbing
Power snatch (135/95)
60m sled push after each set (2/1)
a) Scale the weight of the snatch or sled as needed, keep the reps the same.
b) Scale the pull-up reps down if you can do strict pull-ups, but those numbers are just out of reach. Recommended rep schemes: 8-7-6-5-4-3, 7-6-5-4-3-2, or 6-5-4-3-2-1.
Today’s sled route: the length of the building (down-and-back) on the east side of our building (in the alley between the buildings.