Don’t forget this week is the start of the 2016 Reebok CrossFit Games and this Sunday please join us to watch the final day of the CrossFit Games!
Monday, June 18th
Strength/Skill:
Overhead Squats 5×5 @ 80% Pause in hole for 2 seconds
Superset Max Set Strict Pull Ups
Metcon:
3 Rounds of 1 minute at each station for Max Reps:
Amat Sit-Ups
Bike for Calories
Row for Calories
Jumping Lunges
Rest
Tuesday, June 19th
Strength/Skill:
Front Squats/Back Squats 4/8 @ 75% x 4
(complete 4 front squats immediately into 8 back squats)
Metcon:
1000 Meter Row/1.2 Bike/800 Meter Run
then,
4 Rounds for Time of:
12 Knees To Elbows
12 Walking Lunges 2 x KB or DB (45/25)
Wednesday, June 20th
Strength/Skill:
Warm-Up Power Clean (75% of Clean)
Metcon:
AMRAP in 15 Minutes of:
1/1,2/2, 3/3, 4/4,…
Power cleans @ 75% of Clean
Muscle ups (scale Ring dips or ring push ups)
Thursday, June 21st
Strength/Skill:
Turkish Get Ups (10 each side)
Metcon:
“Ground N’ Pound”
On the Minute x 20:
Minute 1 – 100m sled 3/2
Minute 2 – 50m Farmers Carry (53’s/35’s)
Minute 3 – 15/12 Calorie Row
Minute 4 – 15/12 Calorie Bike
Friday, June 22nd
Strength/Skill:
EMOTM for 8 Minutes of:
Sumo Deadlift x 3 (start at 60% of standard deadlift)
Metcon:
“Big Bad Leroy Brown”
50-40-30-20-10 Wall balls (20/14)
100-80-60-40-20 Doubleunders
Saturday, June 23rd
8 and 10:30 AM CrossFit Class:
EMOTM for 12 Minutes of:
3 Push Press (80% of 1 Rep Max)
AMRAP 12 minutes of:
1 Rope Climb (15 ft)
250m Row/100m Run
1 Power Clean (205/135)
9 AM Barbell Class: Clean & Jerk Focus
11:30 AM – Intro to CrossFit
Sunday, June 24th
Please join us to watch the final day of the 2016 Reebok CrossFit Games at Outlier CrossFit to see who will be crowned fittest on earth! Coach Vlad will be choosing which games workouts to do as they are happening for those of you that want to do the CrossFit Games workouts at the same time the games athletes are doing them (they can be scaled accordingly). Workouts are optional so please feel free to just show up and hang out. This will be potluck style for those of you who want to drink and eat food so please bring whatever you would like to have. We will open the gym up at 9 AM.
For those of you that are able to attend the CrossFit Games in person, please let Coach Abdul know as he will be there with a few others from Outlier!