Upcoming Events
The Outlier holiday party is on Saturday December 14th. Food, drinks, music, and fun. Check your email for the official invite (you should have already received it).
We have several teams competing in the SoCal Winter Games at Double Barrel Fitness on Saturday December 7th. There will be a crew of people heading up there so let us know if you want to go!
Outlier’s biggest competition of the year is back! The annual Swolemate Showdown will take place on Saturday March 7th, 2020 right here at Outlier CrossFit. Same format as in past years: teams of two (M/M, F/F, M/F) in both Rx and intermediate divisions. Grab your swolemate and get ready. Follow Outlier CrossFit on social media for all the updates, registration information will be posted soon.
MONDAY, DEC 2
METCON – “Boat Race”
3 rounds:
500m row
400m run
Rest 3 minutes between rounds
Score is total time (including rest). This is an interval workout so it is recommended to keep track of your split times (time of each round). Stagger start time by 3:00 to allow everyone to use rowers. Compare to 2/21/19.
Workout courtesy of CrossFit New England.
TUESDAY, DEC 3
STRENGTH
Tempo Front Squat
5X3 @ 30X0
Perform 5 working sets of 3 reps.
3 seconds down
0 second pause
Explode out of bottom
No required pause between reps
Tempo squats again this week, but front squats with no pause. Focus on a controlled descent and speed out of the bottom.
METCON
AMRAP 8:
2-4-6-8-10…
Chest-to-bar pull-up
Sandbag squat, bearhug
If short on sandbags or a scale is needed, perform double KB front rack squats or goblet squats.
WEDNESDAY, DEC 4
STRENGTH
15 minutes:
2 push press + 2 push jerk
Build to a heavy set of the complex.
METCON
EMOM 14:
Min 1 – 5 power cleans + 5 shoulder-to-overhead (135/95)
Min 2 – 15/12 cal bike
Goal: Finish the work in under 40 seconds each round. Scale the reps/weight accordingly.
Stagger the start so that everyone can ride the bike and complete the EMOM in the order written.
THURSDAY, DEC 5
STRENGTH
Every 2:00 x 5:
4 deadstop deadlift with controlled negative
Starting weight of the timed portion should be ~65%, so warm-up to that first. Build in weight as needed.
Deadstop indicates that you will reset at the bottom of each rep, so no touch-and-go. Control the negative decent on every rep as well, do not drop the barbell.
METCON
AMRAP 16:
200m run
24 air squats
200m run
12 KB swings, American (53/35)*
35m KB front rack carry, left arm (53/35)
12 KB swings, American (53/35)*
35m KB front rack carry, right arm (53/35)
*Rx+ KB hang snatch
Workout flow:
Run 200m –> stop in front of bay door and perform 24 air squats –> run another 200m lap –> perform 12 swings in front of bay door –> carry KB down to end of building, front rack position left arm –> perform 12 more swings at the end of the building –> carry KB back to the bay door, front rack position right arm –> REPEAT!
FRIDAY, DEC 6
STRENGTH
3 sets:
10 bench press @ 60%-65%-70%
10 strict TTB or 20 v-ups
METCON
8 rounds:
8 DB burpees (2 x 40/25)
8 DB push press (2 x 40/25)
24 double unders
-16:00 cap-
Rx+ DBs @ 50/35, or KBs @ 53/35