2020 CrossFit Open
The Open begins October 10th! Once a week for 5 weeks CrossFit will release a workout and you will have 5 days to perform the workout and submit your score. We encourage everyone to officially sign up on the CrossFit Games website. For those of you who don’t want to register with CrossFit HQ, we will still be doing a friendly intra-gym competition. This year the AM crew will be pitted against the PM crew. Remember, its all for fun, just another way to bring the community together! More info on the open here:
Battle of the Boxes
Did you know we are part of Lululemon’s Battle of the Boxes? Lulu is hosting workouts at the Fashion Valley store every Sunday morning. The gym with the highest attendance will win! (Not sure what yet…). We can show up every Sunday to count towards our score. We (Outlier) will be running the workout on Sunday October 13th.
MONDAY, OCT 7
STRENGTH
4 sets:
8 push press
5-10 strict pull-ups
Build in weight for the strict press. Pick a number of strict pull-ups that is achievable each round.
METCON
AMRAP 12:
12 CTB pull-ups
18 DB snatch, alt arm (50/35)
300m run
TUESDAY, OCT 8
STRENGTH
Back Squat Waves
4 Reps @ 72%
2 Reps @ 77%
4 Reps @ 72%
2 Reps @ 82%
4 Reps @ 72%
2 Reps @ 87%
Back squat waves week 4. Same rep scheme but a little heavier than last week. Compare to 9/30/19.
METCON
AMRAP 8:
8 hang power cleans (135/95)
8 box jumps (30/24)
WEDNESDAY, OCT 9
SKILL / DEADLIFT WARM-UP
Skill practice = HSPU
Superset with deadlift warm-up to 70-80% of 1RM.
METCON
EMOM 16:
Min 1 – 5 deadlift @ 70-80%
Min 2 – 5-10 HSPU
If you have high hopes of turning in an A+ open performance, keep the volume/weight reasonable. Pick a style of HSPU that are appropriate for you in the 1-minute interval (strict, deficit, kipping). If not performing HSPU, substitute with DB z-press.
FINISHER
Tabata Russian Twists
8 rounds, 20 sec on / 10 sec off
Use bumper plate or medicine ball
THURSDAY, OCT 10
METCON
3 rounds:
500m row
20 burpees
300m run
-Rest 3:00 between rounds-
Record total time
FRIDAY, OCT 11
The workout of the day will be Open WOD 20.1. Check back Thursday evening to see what the workout is. Remember that tonight is Friday Night Lights. No regularly scheduled evening classes, instead we will run open workout 20.1 in heats. Gym opens at 4pm, first heat is at 5pm and we will keep going until we are finished.