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, FEB 22
SQUAT PROGRAM – WEEK 5/6 – DAY 1, BS 3×3 @ 90%
Back Squat
3×3 @ 90%
Warm up to 90% and perform 3 sets of 3 reps at the same rate. This percentage may be aggressive for some people, so remember to use a weight that works for you today! We should not be failing reps.
ACCESSORY
3 sets:
1:00 sandbag hold, bearhug
5/5 KB windmill
TUESDAY, FEB 23
METCON
For time:
500m run
15 clean & jerk (115/80)
30 pull-up
400m run
10 clean & jerk (155/105)
20 chest-to-bar pull-up
300m run
5 clean & jerk (185/125)
10 bar muscle-up
Power or squat cleans permitted.
WEDNESDAY, FEB 24
METCON
Every 6:00 x 4:
60 double-under
30/24 cal row
15 burpee
Goal: sub 4:00 each round
Note time each round, score is sum total of all rounds.
THURSDAY, FEB 25
SQUAT PROGRAM – WEEK 5/6, DAY 2 – FS 3×3 @ 85%
Front Squat
3×3 @ 85%
Warm up to 85% and perform 3 sets of 3 reps at the same weight.
MIDLINE FINISHER
EMOM 10, 0:40 work / 0:20 rest:
Min 1 – Hollow hold
Min 2 – Side plank (L)
Min 3 – Side plank (R)
Min 4 – Plank (on hands)
Min 5 – Rest (entire minute)
FRIDAY, FEB 26
STRENGTH
4 sets:
10 dual DB z-press
5-10 strict pull-ups
METCON
AMRAP 15:
175m sled push (1/0)
20 single-arm KB snatch (53/35)
175m mixed-rack carry* (2 x 53/35)
20/16 cal assault bike
*Mixed-rack carry = one KB in front rack position, the other at your side (like a farmer carry). Switch arms as needed during the carry.
Begin half of the class on the sled, the other half on the carry as needed to share equipment.