Announcements
Friday September 28th – Outlier CrossFit Ladies Night! The ladies of Outlier will be WODing at 6pm (be ready coach Vlad), then hanging out afterwards for Ladies Night. Coach Jaclyn is spearheading this one so find her during the week with any questions! BYO snacks and drinks.
Saturday October 27th – 2018 Halloween Throwdown. Competitions return at Outlier, click here for all info. Grab a partner and get signed up!
Gymnastics with Coach Jess is Monday night at 6pm! This is week 2 (of 6). Remember that this replaces the regular 6pm crossfit class.
Monday 9/24
Strength
Every 90 sec x 8 (12 min):
1 clean & jerk
Build to a heavy clean and jerk for the day. Any type of clean and any type of jerk may be used.
Metcon
EMOM 10:
Min 1 – 1 round of modified “DT”
Min 2 – 1 round of “Cindy”
Alternate between “DT” and “Cindy” each minute, you will complete 5 rounds of each.
Modified “DT”
9 deadlift (135/95)
6 hang cleans (135/95)
3 push jerk (135/95)
“Cindy”
5 pull-ups
10 push-ups
15 air squats
Record the number of rounds completed as Rx, or intermediate/beginner as shown below. The Rx version listed above is challenging and should attempted by experienced athletes. There are a lot of different movements, beginners should simply by reducing the number of movements and volume. Suggested modifications are below:
Intermediate
9 DL, 6 hang clean, 3 jerk (95/65)
4 pull-ups, 8 push-ups, 12 air squats
Beginner
6 hang clean, 3 push press (dumbbell or barbell)
5 jumping pull-ups or ring rows, 10 air squats
Tuesday 9/25
Metcon
2 rounds:
800m run
25 DB front rack lunges (2 x 50/35)
1000m row
25 weighted sit-ups
-25 min cap-
For the weighted sit-ups, use one of the DB’s that you already have for your lunges. Cradle the DB in front of your chest during the sit-up.
Extra credit (non-coached)
3 rounds, NFT:
8/8 landmine press
5/5 windmill (DB or KB)
Build to challenging weight of each movement.
Wednesday 9/26
Strength
Romanian deadlift 5×4
Metcon
4 rounds:
25/20 cal bike (or row, if needed)
70m KB farmer’s carry (2 x 70/53)
Farmer’s carry is to the end of the building and back.
Thursday 9/27
Strength
Single arm DB or KB push press 3×8
Perform 8 single arm push press with a DB or KB on one arm, then switch and perform 8 more on the other arm.
Metcon
5 rounds:
10 single arm Russian KB swing (53/35, 5 left then 5 right)
10 single arm KB thruster (53/35, 5 left then 5 right)
200m run
Extra credit (non-coached)
Pause back squat 5×3
Friday 9/28
Strength
Every 90 seconds x 8 (12 min):
Hang snatch + overhead squat
Power or squat snatch allowed.
Metcon
4 rounds:
2 stationary sled pulls (30′, 4/3 plates)
10 OHS (115/75)
10 burpees over bar
We will have 4 sleds set up with ropes for pulling. Stagger the start time of the metcon to allow everyone to start on sled pull. Athlete’s shall pull the sled the full length of the rope (30′), then walk the rope back to the starting position and pull the sled back.