Gym Notes
Until further, we have shut our doors due to state mandated closures. But fear not! We will come back from this as strong as ever. Daily at home workouts are being posted with both limited and no equipment options. We hope to keep the community thriving, even during these uncertain times. Please reach out to us with any questions at info@outliercrossfit.com.
SATURDAY, MAR 21
AT HOME STRENGTH- Push-Ups
A. BENCHMARK: MAX PUSH-UPS
Max single set of push-ups (record this number in SugarWOD)
Goal: Your best strict push-ups. No worming off your thighs for this one. Be honest with your self and see where you are at.
Modifications:
Push-ups to a bench, box, or chair. On ground from knees if needed.
Then, using the number you just established…
B. PUSH-UP EMOM
EMOM 6:
35% of the number of push-ups you performed in your max set
LIMITED EQUIPMENT
For time:
100 burpees*
*EMOM, including 0:00, perform 8 DB snatch
Goal: sub 15:00
Snatches should be split evenly between arms, but do not have to be alternating.
Dumbbell alternatives:
a. KB hang snatch
b. KB swings
c. Bumper plate ground to overhead
d. Barbell hang power snatch (lightweight)
NO EQUIPMENT METCON
For time:
100 burpees*
*EMOM, including 0:00, perform 8 odd object ground to overhead
Goal: sub 15:00