The Open
Its that time of year again, the open is just around the corner. It is an opportunity for all Outliers, no matter your age or experience level, to learn a little bit about yourself as an athlete, and to bond with your fellow gym members. All while having a little bit of fun along the way. Click here to learn more about Outlier in the open, and register at the link below.
REGISTER HERE –> https://open.crossfit.com/
MONDAY, MAR 1
METCON
AMRAP 20:
10 shoulder-to-overhead (135/95)
15 burpee
20/16 cal erg OR 16/13 cal assault bike
TUESDAY, MAR 2
SQUAT PROGRAM – WEEK 6/6 – 1RM Back Squat
Back Squat
Build to today’s heavy single
Take as much time as you need today to build up to a heavy single. Warm up as you see fit, but a rep scheme option to get you there is below:
5 @ 50%
4 @ 60%
3 @ 70%
2 @ 80%
1 @ 90%
1@ 95%
1 @ 100%+
ACCESSORY
3 sets:
15m KB death march
15 GHD sit-ups, or 20 abmat sit-ups
KB death march:
WEDNESDAY, MAR 3
EXTENDED WARM-UP – Handstand Push-Up Progression
EMOM 8:
1 – 0:30 HS hold
2 – 5 HSPU negatives
3 – 4 strict HSPU
4 – 6 kipping HSPU
Perform the work listed above, capping yourself at 0:30 each minute. Scaling option:
EMOM 8:
1 – 0:30 feet on box pike handstand hold
2 – 5 push-up negatives
3 – 5 push-ups
4 – 5 feel on box pike handstand push-ups
METCON
AMRAP 2:
6/5 strict pull-up
35 double-under
Max handstand-push-ups in time remaining
-Rest 1:00-
Perform until you have completed 60 handstand push-ups. Score is number of rounds it took you to get there, you can note the time you finished in the last round as well.
Goal: Finish this in +/- of 4 rounds. Scale the target number of HSPU to keep you in that range.
Rx+ option: 4 rounds minimum. So if you get to 60 HSPU in 3 rounds, do another round and see how many more HSPU you can get.
THURSDAY, MAR 4
STRENGTH
Every 2:00 x 6:
3 deadlift
Begin your first working set at ~65% and build in weight.
METCON
5 rounds:
6 sandbag-over-shoulder
300m run
-Rest 1:00-
Score is overall time, including rest periods (keep track of your own rest periods). Stagger start time by 1:00 if needed to share sandbags.
FRIDAY, MAR 5
METCON – Open 20.4
For time:
•30 box jumps or step-ups
•15 clean and jerks, 65 | 95 lb.
•30 box jumps or step-ups
•15 clean and jerks, 85 | 135 lb.
•30 box jumps or step-ups
•10 clean and jerks, 115 | 185 lb.
•30 single-leg squats
•10 clean and jerks, 145 | 225 lb.
•30 single-leg squats
•5 clean and jerks, 175 | 275 lb.
•30 single-leg squats
•5 clean and jerks, 205 | 315 lb.
♀ 20-in. box
♂ 24-in. box
Time cap: 20 minutes
Scorecard for full workout details and variations: https://games-assets.crossfit.com/e0fnd09fd.pdf
SATURDAY, MAR 6
METCON – Outlier’s 1st WOD
“Snellen”, Outlier’s very first workout 10 years ago…
3 rounds:
400m run
12 power snatch (95/65)
21 pull-up