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.
Programming Note
Today we begin a clean progression. We will start with hitting the clean from different positions on Monday (3-position clean), and work our way through various stimuli over the next 5 weeks. It is also time to test out a classic benchmark workout, Fight Gone Bad. Get ready for lots of reps!
MONDAY, AUG 5
STRENGTH
Every 90 sec x 6:
3-position clean*
*1 high hang clean + 1 hang clean (above knee) + 1 clean (from floor)
Build to heavy set of the complex. The hang cleans should be unbroken, but you may drop the bar before the clean from the floor. Beginner’s may perform 3 hang power cleans.
METCON
CFNE WOD 7/23/19
For time:
50 power cleans* (155/105)
*On the minute: 5 toes-to-bar (starts at 1:00)
-11 min cap-
TUESDAY, AUG 6
STRENGTH
Back squat 4×6
Warm-up and perform 4 working sets of 6.
METCON
3 rounds:
15 sandbag squats (100/70)
15 pull-ups
300m run
Stagger start as needed for use of sandbags.
WEDNESDAY, AUG 7
METCON
“Fight Gone Bad”
Three rounds of:
• Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
• Sumo deadlift high-pull, 75/55 pounds (Reps)
• Box Jump, 20″ box (Reps)
• Push-press, 75/55 pounds (Reps)
• Row (Calories)
-Rest 1 minute between rounds (after the row)-
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Stagger start as needed to share equipment (everyone rows!).
THURSDAY, AUG 8
METCON
For time:
2.0 mile bike
150 double unders
1 mile run
Stagger start as needed so everyone can ride the bike. If unable to run, substitute with a 2000m row.
ACCESSORY
4 sets:
15 banded good mornings
15 sit-ups, abmat or GHD
FRIDAY, AUG 9
EXTENDED WARM-UP
Spend ~10 minutes warming up the hang power snatch and muscle-ups or pull-ups.
METCON
3 rounds:
50 air squats
7 ring muscle-ups*
10 hang power snatch (115/75)
*Sub 10 burpee pull-ups
This is how crossfit used to look back in the day:
youtu.be/i0nPnElcqgU