THE MOCKING GAMES
The Mocking Games are coming to Outlier CrossFit on Saturday September 14th. This is the latest team throwdown hosted at Outlier, and we are going to pretend we are games athletes for a day. Each event will be inspired by a workout from this year’s CrossFit Games. Get all the info at the link below!
OUTLIER DAY AT THE BAY
On Saturday September 21st, we are headed to Bahia Point on Mission Bay to hang out and have some fun. There will be paddle boarding, floating around, fun in the sand, cornhole, food, volleyball, and anything else we figure might be fun. Festivities will begin at 10am. There will still be classes at 8am and 9am, but the 10:30am class will be cancelled so anyone who wants can still make their way out the to bay.\
MONDAY, SEP 9
Pause Overhead Squat
5 sets of 3. Pause in the bottom of the squat for 2 seconds.
4 rounds, 2:00 work / 1:00 rest:
10/7 cal bike
10 double KB push press (2 x 53/35)
Max overhead squats (135/95) in time remaining
The goal is to get through some overhead squats each rounds, so here are some scaling options:
Reduce calories on bike
Reduce KB and/or barbell weight
TUESDAY, SEP 10
Deadlift, build to a heavy set of 3
WEDNESDAY, SEP 11
CLEAN & JERK WARM-UP
1 clean and jerk
Build to at least the weight you plan on using in the metcon.
7 back squat (185/125)
11 double DB hang clean & jerks (2 x 50/35)
Back squat @ 225/155
KBs (53/35) in lieu of DBs
Back squat is from the floor, so a clean and transfer to the back of the shoulders is required (this may limit the weight that you use). Also, choose a back squat weight that allows to you complete all reps unbroken.
THURSDAY, SEP 12
10 strict pull-ups (or ring rows)
20 unbroken Russian KB swings
For the strict pull-ups, pick a number that is reasonable for you each set, that may not be 10 and that is fine). The KB swings are meant to be at a challenging weight.
20 DB box step-ups (50/35)
50m sandbag carry, bearhug (150/100)
3 rope climbs
For the box step-ups, use a single DB and hold it anyway you like.
Box step-ups: use less weight, smaller box
Sandbag carry: use lighter bag, or med/slam ball
Rope climbs: partial climbs, lying to standing rope pulls, stationary sled pulls
FRIDAY, SEP 13
Push press 5×5
Warm-up and then perform 5 workings sets of 5. Ok to build in weight but aim for the first working set to begin at 75% or more.
Wall balls (20/14)
DB snatch, alt arm (50/35)
-Rest 3:00 between rounds-
Score is total time including rest.
SATURDAY, SEPT 14
No classes today, instead we host the Mocking Games! Come cheer on your fellow gym members. All the info here.