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.
REGISTER FOR THE 2020 OUTLIER CIVIL WAR HERE
Reminders
- Updated class schedule here.
- Updated protocols due to COVID-19 here. We are back to working out insdide!
- New to Outlier? Email us at info@outliercrossfit.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, SEP 14
METCON
AMRAP 20:
14 pull-ups
14 DB front squat (2 x 40/25)
7 devil press (2 x 40/25)
400m run
Cut run short(i.e. run 300m, or 200m) if you are near the end of the AMRAP without enough time to fit in 400m.
TUESDAY, SEP 15
STRENGTH
EMOM 6:
1 deadlift @ 85-90%
Take time to warm-up to approx 85% of your 1RM. Then, perform all 6 sets at that weight (maybe maybe one adjustment half way through if you need to).
[16:00 –> 10:00 warm-up, 6:00 for the EMOM]METCON
For time:
21-15-9
Deadlift (225/155)
Handstand push-ups
WEDNESDAY, SEP 16
STRENGTH
Back Squat
3×8
Perform a couple of warm-up sets, then 3 working sets of 8 reps each.
METCON
AMRAP 10:
Calories*
*Every 2:00, including at 0:00, perform 8 hang squat clean (135/95)
Score is total calories.
THURSDAY, SEP 17
STRENGTH
Every 3:00 x 5:
5 bench press
Max single set of strict chin-ups (supinated grip)
Compare bench press to 8/21/20. Partner up and share benches as needed. Spotters should wear a mask.
METCON
AMRAP 12:
12 push-up
12 box jump-over (24/20)
12 toes-to-bar
FRIDAY, SEP 18
METCON
Every 3:00 x 5:
6 power snatch (135/95)
10 burpee-over-bar
6 clean and jerk
Keep track of time each round, score is sum total of time from all rounds.
Workout courtesy of CrossFit Mayhem.