The Mocking Games
The Mocking Games are coming to Outlier CrossFit on Saturday September 14th! All the workouts have been released so time to get your team signed up. Get all the info here.
Not doing the competition? We are looking for volunteers! Email info@outliercrossfit.com if you are able to help out during the day.
MONDAY, AUG 26
STRENGTH
20 minutes:
Build to a heavy 2 rep clean
Last week we were on a 2 minute clock for cleans. This week we will have plenty of time here to build to a 2 rep max clean today if you like. This is week 4 of 5 of our clean focus, we will go for a 1 rep max clean on Tuesday next week.
METCON
AMRAP 7:
14 DB snatch, alt arm (50/35)
10 single arm DB thrusters (50/35)
You must alternate arms on the DB snatch, but break up the single arm DB thruster however you want.
TUESDAY, AUG 27
STRENGTH
18 minutes:
Pause front squat 5×2
Warm-up and then perform 5 working sets of 2. Pause for 2 seconds at the bottom of the squat.
METCON
AMRAP 8:
2 pull-ups
25 double unders
4 pull-ups
25 double unders
6 pull-ups
25 double unders
…continue adding 2 pull-ups each round
Rx+
Bar muscle-ups 1-2-3-4-5…
Start with one bar muscle-up and continue adding one BMU each round
WEDNESDAY, AUG 28
METCON
2 rounds:
50 burpees
400m run
50 sit-ups
400m run
50 push-ups
400m run
50 lunges, alt-leg
-25:00 cap-
How far can you get? If you get cap, indicate the number of rounds + reps completed.
THURSDAY, AUG 29
STRENGTH
Every 1:30 x 6:
3 power cleans + 3 push jerks
Some more clean work since we are in a clean progression, but this week in the form of barbell cycling. All 6 reps must be completed unbroken. The intent here is to practice barbell cycling, not max out your clean and jerk. Build to a heavy set.
METCON
5 rounds:
18/14 cal bike
12 power cleans (135/95)
9 shoulder-to-overhead (135/95)
-20:00 cap-
FRIDAY, AUG 30
SKILL
Spend approx 10 minutes practicing / warm-ing up for handstand push-ups.
Progressions / Options:
Inversion practice – wall walk to handstand, kick up to handstand
HSPU negatives
Box HSPU (in pike position, feet/knees on box)
Strict/kipping HSPU practice
Warm-up for deadlift concurrently as needed.
METCON
AMRAP 20:
20/16 cal row
10 deadlift (205/135)
10 HSPU
50m sled push (4/3)
Rx+
Deadlift @ 245/165
Strict HSPU
Start half the class on deadlift as needed to share rowers. 50m = to the end of the stairs and back.