2020 Civil War
The best competition of the year is back! It will be a little different this time around…we will be outside and the events will be spread out over 5 days. The competition will span from September 26th – October 10th, taking place on three Saturdays and two days mid-week. Obviously we do not have the expectation that you commit to all five days, but that is the beauty of this format. Coaches will coordinate with their athletes to assign people to events, so you will still be able to participate even if you are gone one or two of the days. Check out our announcement post here.
Outlier Day at the Bay
On Saturday August 29th, we are headed to Bahia Point on Mission Bay to hang out and have some fun. Bring your own food and drink. Festivities will begin at 10am. Bring a paddleboard any other floating vessel, or an outdoor game if you like (you all remember kubb from last year?). There is a grassy spot to set up on, and a sandy beach area leading down to the bay. Same spot as last year. There will still be class at 8am, but the 9:30am barbell class will be cancelled so anyone who wants can still make their way out to the bay. Disclaimer: as a gym organized event, we are still promoting social distancing. Please bring a mask and be respectful of everyone’s space.
Reminders
- Updated class schedule here.
- Updated protocols due to COVID-19 here. We are operating outside only!
- New to Outlier? Email us at info@outliercrossfit.com to set up an account and reserve your spot in trial classes.
- Reserve your spot for childcare 18 hours in advance. Schedule is posted on Pike 13
- No Zoom classes on Friday 8/21 or Saturday 8/22
MONDAY, AUG 17
STRENGTH
EMOM 8:
1 cluster (squat clean thruster)
Build to at least as heavy as your barbell weight in the metcon.
METCON
10 rounds, in teams of 2:
50m single-arm overhead carry* (53/35)
5 squat clean (185/125)
(alternate rounds with your partner, each partner performs 5 rounds)
*Rx+ 30′ handstand walk
The main purpose of it being a partner workout is to force an approximate 1:1 work/rest ratio. For you handstand walkers, we will pull the big mats outside for a handstand walking lane.
Workout inspired by Rich Froning / Mayhem Athlete.
TUESDAY, AUG 18
METCON
AMRAP 6:
6/4 strict pull-ups
16/12 cal erg or 13/10 cal bike
-Rest 2:00-
AMRAP 6:
16 abmat sit-ups or 12 GHD sit-ups
16/12 cal erg or 13/10 cal bike
-Rest 2:00-
AMRAP 6:
6/4 strict pull-ups
16 abmat sit-ups or 12 GHD sit-ups
Start at different stations as needed to share equipment/space on the rig. Scale the pull-ups to jumping or banded pull-ups, or ring rows as needed.
WEDNESDAY, AUG 19
STRENGTH
18 minutes:
2 BTN push press + 3 overhead squats
Build to a heavy set of the complex. Barbell comes from the rack.
METCON
3 rounds:
15 overhead squat (95/65)
10 burpees
200m run
THURSDAY, AUG 20
METCON
For time:
15 deadlift (275/185)
45 double-under
800m run
12 deadlift (275/185)
36 double-under
600m run
9 deadlift (275/185)
27 double-under
400m run
FRIDAY, AUG 21
STRENGTH
Bench Press 5×5
Partner up as needed. Wipe down benches between sets. Use a spotter, wear a mask while spotting.
METCON
3 rounds:
25 DB front squat (2 x 50/35)
20 DB push-up*
15/12 cal erg or 13/10 cal air bike
*DB push-up = push-up with your hands on the DBs.