Monday WOD 10/21/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

3 rds

Ski 100m

20 double unders

5 Shoulder press

5 Burpees

10 Lunges

Mobility

30 sec

Wall stretch

Couch stretch

Pigeon pose

Wrist stretch

Front rack stretch

Calf stretch

OH foam roll stretch

Shoulder BBB

Monthly Challenge

Row

4×20 seconds rest 10 sec

Teaching

Push press

Create a good front rack

Weight in heels

Short dip drive knees out

Extend hips

Move head out of the way

Punch hard

Weightlifting

Push Press (1×10)

Metcon

Metcon (4 Rounds for time)

Every 4 min for 4 rds

15 Lateral burpees

20 Push press 115/75

25 Box jumps 24/20

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Sunday WOD 10/20/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

20 Calorie Row

12 Tabata Rounds

Jumping Jacks

Hang Power Clean – bar

Back Squat – bar

Burpees

6 Tabata Rounds

Child Pose

Spiderman Stretch

Up Dog Down Dog

Side Lunge Hold

Mobility

30 Second Tabata

Pigeon Pose

Thread the Needle

Front Rack Stretch

Couch Stretch

Wall Stretch

Calf Stretch

Metcon (Time)

In teams of 2 complete:

1 Mile Run (alt every 400M)

8 Rounds of: (alt every round)

10 Wall Balls 20/14

5 Left single KB Clean 53/35

5 Right single KB Clean 53/35

10 Lateral Shuffle on Box 20″

1 Mile Run (alt every 400M)

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Saturday WOD 10/19/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 400m

3rds

20 Double unders

10 Med ball cleans

10 Good morings

5 Pullup/Ring rows

5 Push jerks

Metcon

Metcon (Time)

10 minutes cap

20/15 AB Cals

20 Deadlifts 315/205

20/15 AB cals

20 Muscle ups

Metcon (Time)

10 MIN CAP

Teams of 2 (Start at 13)

Row calories

50/40/30/20/10

Rope Climb

5-4-3-2-1

Metcon (Time)

(Start at 25)

2 Rounds

15 Power Cleans 115/85

15 push ups

15 Push Jerks 115/85

15 push ups

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Friday WOD 10/18/2019


Outcast CrossFit – CrossFit

Reminder gym closes at 4pm Friday night lights at Sin city crossfit South from 4:30-7:30

View Public Whiteboard

Warm-up (No Measure)

3 rds

Ski erg 100m

20 Single unders

10 Knee ups

10 Med ball cleans and press

5 DB push press

Mobility

30 Seconds

Wall stretch

Couch stretch

Pigeon pose

Wrist stretch

Front rack stretch

Ankle stretch

Monthly Challenge

Row 3×30 seconds 30 second rest

Teaching

Thruster

Good front position

Keep elbows up

Drive hips back

Keep core tight

Keep weight in heels

Get depth on squat

Use bottom of squat to get momentum to stand up

Drive knees out

Elbows up

Use hips to drive bar of shoulders

Punch hard and drive head through

Metcon

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Thursday WOD 10/17/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

4 rds

Run 100

20 Double unders

10 Slam ball

10 Lunges

5 Broad jumps

Mobility

30 seconds

Wall stretch

Couch stretch

Pigeon pose

Banded hip stretch

Wrist stretch

Front rack stretch

Monthly Challenge

Row

Teaching

Thruster

Good front position

Keep elbows up

Drive hips back

Keep core tight

Keep weight in heels

Get depth on squat

Use bottom of squat to get momentum to stand up

Drive knees out

Elbows up

Weight lifting

Thruster (5×3)

Metcon

Teams of 2

Break up movements how you want

No more then 10 reps at a time

Team does not have to wait for both to be done with the burpees

Can start movement when 1 person finishes burpees

Team of 2 Row/SB/Thruster (Time)

Teams of 2

20 MIN CAP

200 Cal row

150 Slam balls 20/15

75 Thrusters 95/65

Every MIN do 5 burpees

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Wednesday WOD 10/16/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

3 rds

AB 10/6 cals

20 Single unders

7 Hang power clean

5 Dips

5 Burpees

Mobility

30 seconds

Wall stretch

Couch stretch

Pigeon Pose

Wrist stretch

Front rack stretch

Chest stretch

Monthly Challenge

Max cals in 1 min

Teaching

Power clean

Keep chest up in start position

Lift bar clearing shins

Pull bar back into your thighs

Stand up tall while pulling bar close

Shrug, high elbows, quick elbows

Catch above parallel

Weightlifting

Warm up clean to working weight for the EMOM

Power Clean (1×1)

Metcon

Drop each power clean

Metcon (13 Rounds for reps)

13 MIN EMOM

3 Power cleans

5 Ring dips

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Tuesday WOD 10/15/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

3 rds

10/5 cal AB

20 Double unders

7 Good mornings

7 Ring rows

7 Slam balls

Mobility

30 seconds

Wall stretch

Couch stretch

Pigeon pose

Hamstring stretch

Chest stretch

Teaching

Power snatch

Patient pull

Keep shins vertical

Clear shins keeping chest angel

Pull bar in to your hips

Shrug/High elbows/Fast elbows

Jump under bar

Keep chest up in catch

Punch hard and push up at the top

Weightlifting

Touch and go reps

Use this to warm up the Snatch movement

Power Snatch (4×5)

Metcon

Metcon (5 Rounds for reps)

5 rd

Every 3 minutes

AB cals 15/12

20 DB snatch 50/35

12 Chest to bar pull ups

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders

Monday WOD 10/14/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

3 rds

Run 100m

20 double unders

10 Med ball cleans

5 Burpees

10 Lunges

Mobility

30 sec

Wall stretch

Couch stretch

Pigeon pose

Ankle stretch

BBB

Monthly Challenge

Row

4×20 seconds rest 10 sec

Teaching

Back Squat

Keep chest up

Keep upper back tight

Use bottom of squat to drive out of the bottom

Drive knees drive elbows forward

Weightlifting

Front Squat (5×3)

Metcon

Metcon (Time)

20 Front squats 135/95

40 Sit ups

40 OH Lunges 45/25

15 Front squats 155/105

30 Sit ups

30 OH Lunges 45/25

10 Front squats 185/125

20 Sit ups

20 OH Lunges 45/25

5 Front squat 205/145

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Sunday WOD 10/13/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

20 Calorie Row

12 Tabata Rounds

Jumping Jacks

Hand Release Push Ups

Tuck Jumps

Hanging Knee UPs

6 Tabata Rounds

Childs Pose – 3 way

Up Dog Down Dog

Spiderman Stretch

Mobility

30 Second Tabata

Pigeon Pose

Chest Stretch

Hamstring Stretch on Rig

Wall Stretch

Calf Stretch

Metcon (Time)

5 Rounds for Time:

60 Battle Ropes

50M Sprint

40 Lying Knees to Elbows (Bicycles)

30 Lateral Jumps over Bar

20 Floor Press 75/55

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Saturday WOD 10/12/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 400m

3rds

20 Double unders

10 Med ball cleans

10 Good morings

5 Pullup/Ring rows

5 Hang power snatch

Metcon

Metcon (Time)

8 minutes cap

21-15-9

Med ball clean

Toes-to-bar

Box Jump 24/20

Metcon (Time)

10 MIN CAP

Teams of 2 (Start at 10)

120 Wall Balls 20/14

800m run

Metcon (Time)

Teams of 2 (Start at 25)

6 rds

10/7 Assault Bike cals

10 Deadlifts 255/175

20 Push ups

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders