It’s regionals week! Not just for the athletes competing on the weekends, but for us here at Outlier too. We will be doing all regionals workouts this week, or least regional workout variations. We can get some level of appreciation of the pain and suffering all the regional athletes are going through.
Announcements
May 25th-27th: CrossFit Games West Regional at the Del Mar Fairgrounds
May 26th, 6pm – Outlier Happy Hour at Eureka!
May 28th, 9am: Memorial Day Murph
June 1st: Nutrition Challenge begins
June 3rd, 3pm: Birthfit Workshop – see coach Jaclyn for more info
July 14th: Civil War!
Monday 5/21
Metcon
For time:
Buy-in: 800m run
then…
8 rounds:
8 true push-ups
8 pull-ups
16 air squats
Variation of event 1 from the 2017 regionals.
True push-ups:
Rx = Hands and feet on parallettes or DB’s
Extra credit
Bench press 3×8
Double DB row 3×8
Tuesday 5/22
Strength
15 minute to establish:
20 rep back squat
Today we will attempt to find a max 20-rep back squat. Take your time warming up and make one attempt at 20 reps. Warm-up sets should not be 20 reps (no more than 10 reps). You will have to try to guess what the right weight is for you to attempt for 20 reps.
Metcon
For time:
2 rounds:
10 snatch (135/95)
10 buprees over barbell
then…
2 rounds:
10 snatch (95/65)
10 burpees over barbell
Time cap = 10 minutes
Variation of event 4 from the 2018 regionals.
Squat or power snatch allowed.
Wednesday 5/23
Metcon
For time, in teams of 2:
50 HSPU
50 toes-to-bar
50 cal bike
50 DB box step-overs (50/35 DB, 24/20 box)
50 ft right-arm DB OH lunge (50/35)*
50 ft left-arm DB OH lunge*
*Hold one DB overhead, and the other on top of the shoulder
Partner version of event 5 from the 2018 regionals.
HSPU modificaitons:
HSPU in pike position (from feet or knees) on box
DB push press (45/25 in each arm)
Toes-to-bar modificaitons:
Toes-to-rings
Hanging knee raises
Knee tucks (on ground)
Thursday 5/24
Metcon
For time:
Hill run (~1.3 miles)
200 double unders
2,000m row
Time cap = 35 minutes
Variation of event 1 from the 2018 regionals.
Extra credit
EMOM 10:
Min 1 – 3 deadlift @ 75% (all 5 sets at 75%)
Min 2 – 30 sec hollow hold
Barbell
Snatch focus
Friday 5/25
Strength
Every 90 seconds for 12 minutes (8 sets):
2 power cleans
Build in weight over the 8 sets
Metcon
For time:
15 muscle-ups*
5 squat cleans (one at each weight)
M – 155, 185, 205, 225, 245
F – 105, 120, 135, 155, 165
*Sub 30 pull-ups
Variation of event 7 from the 2015 regionals.