Sunday 7/1/2018


Outcast CrossFit – CrossFit

Warm-up (No Measure)

400M Run

12 tabata rds

Shoulder Press – Bar

Hang Power Clean – Bar

Hand Release Push Ups

Broad Jumps

:20 Seconds

Child pose – 3 Way

Samsons

Spiderman

Up Dog to Down Dog

Mobility

30 seconds

Dislocates

PVC Rack Stretch

Front Rack Stretch

Thread the Needle Stretch

Toe-Heel Stretch

Calf Stretch

Core

5 Tabata rds

Plank Holds

Teaching

Metcon

Metcon (Time)

“Synchro-Sunday”

In teams of 2 complete for time:

200M Run together

50 Synchro Push Press 95/65

50 Synchro Hanging Knee-Ups

25 Synchro Burpees

50 Synchro Hang Power Cleans 95/65

50 Synchro Barbell Jump Overs

200M Run together

Saturday WOD 6/30/2018


Outcast CrossFit – CrossFit

Core

Warm-up (No Measure)

Run 200m

12 Tabata rds

10 walking lunges

20 double unders

5 Kettle bells

7 Front squats

Gymnastics

Weightlifting

Metcon

Pick one or the other and do the opposite one if you did one yesterday

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Granite games 18.5 (Time)

18MIN TIME CAP

2 Rounds:

6 Ring Muscle Ups

12 Deadlifts (225lb/155lb)

18 Box Jump Overs (24″/20″)

2 Rounds:

4 Ring Muscle Ups

8 Deadlifts (315lb/205lb)

12 Box Jump Overs (24″/20″)

2 Rounds:

2 Ring Muscle Ups

4 Deadlifts (365lb/235lb)

8 Box Jump Overs (24″/20″)

Granite Games 18.6 (Time)

20MIN TIME CAP

150 Double Unders

75 ft. Front Rack Dumbbell Walking Lunge (50lb/35lb)

50 Dumbbell Thrusters (50lb/35lb)

75 ft. Front Rack Dumbbell Walking Lunge (50lb/35lb)

150 Double Unders

Friday 6/29/2018


Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 200m

Ski erg 100m

12 Tabata rds

10 walking lunges

5 Med ball cleans

burpees

5 ring rows

20 seconds

Childs pose

Active Spidermans

Side Lunge

Active Samson

Mobility

30 seconds for each:

Couch stretch

Pigeon pose

Calf stretch

Hamstring stretch wall and rig

Teaching

Deadlift

Hinge/weight in heels/Drive hips

Front rack walking lunge

Keep elbows up/ drive off front leg

Weightlifting

Deadlift (Work up to a heavy 2 rep )

Front Rack Lunge (Warm up to workout weight )

Metcon

Pick one of the GG workouts

With ever one you do today you will do the other on Saturday.

Granite games 18.5 (Time)

18MIN TIME CAP

2 Rounds:

6 Ring Muscle Ups

12 Deadlifts (225lb/155lb)

18 Box Jump Overs (24″/20″)

2 Rounds:

4 Ring Muscle Ups

8 Deadlifts (315lb/205lb)

12 Box Jump Overs (24″/20″)

2 Rounds:

2 Ring Muscle Ups

4 Deadlifts (365lb/235lb)

8 Box Jump Overs (24″/20″)
Men will use 225 lb., 315lb., and 365lb. with a 24″ box

Women will use 155 lb., 205lb., and 235lb. with a 20″ box

Granite Games 18.6 (Time)

20MIN TIME CAP

150 Double Unders

75 ft. Front Rack Dumbbell Walking Lunge (50lb/35lb)

50 Dumbbell Thrusters (50lb/35lb)

75 ft. Front Rack Dumbbell Walking Lunge (50lb/35lb)

150 Double Unders

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders

Thursday 6/28/2018


Outcast CrossFit – CrossFit

Warm-up (No Measure)

Ski 100m

AB 10 cal

12 Tabata rds

5 kettle bells

10 walking lunges

5 Shoulder press

Double unders

:20 Seconds

Down Dog to Up Dog

Active Spidermans

Active Samson

Knuckle Drags

Mobility

30 Seconds

Wall stretch

Pigeon Pose

Childs pose

PVC Rack stretch

Mini band wall walks

Teaching

Shoulder press

squeeze your body

Hold breath

build your rack

Weightlifting

Shoulder Press (5×3 IWES)

Metcon

Teams of 2 RUN/SU/KB/RC (AMRAP – Rounds and Reps)

20 minute AMRAP

teams of 2

Run 100m

15 Sit-ups

10 KB 70/55

2 Rope Climbs, 15 ft

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders

Wednesday 6/27/2018


Outcast CrossFit – CrossFit

Warm-up (No Measure)

100m ski erg

200m run

12 tabata rds

Dislocates

10 Lunge

5 Med ball cleans

5 Pull ups

:20 Seconds

Jumping jacks

Child pose

Active Samson

Active Spidermans

Push-up to Down Dog

Mobility

30 seconds

Shoulder distraction

PVC rack stretch

Couch stretch

Pigeon pose

Squat hold

Core

5 Tabata rds

Hollow body rocks /Hold

Teaching

Thruster

Front rack position

Be patient coming up from the squat.

Finish with hips

Punch hard at the top

Weightlifting

Thruster (5×3 IWES )

Metcon

Franish (Time)

21-18-15-12-9-6-3

Thrusters 95/65

Pull-ups

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders

Tuesday 6/26/2018


Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 200m

Ski erg 100m

12 tabata rds

Dislocates

5 Med ball cleans

5 Burpees

20 double unders

20 Seconds

Jumping Jacks

Active Spidermans

Active Samson

Push-up to Down Dog

Chest stretch

Mobility

:30 sec each

Calf stretch

Hamstring stretch on wall

Hamstring stretch on Rig

Childs pose

Couch stretch

Barbell warm up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Core

4 x 30 sec plank

Teaching

Deadlift

Chest up

Butt back

Keep weight in heels

Shins vertical

Weightlifting

Deadlift (1×3@65%)

Deadlift (1×3@70%)

Deadlift (1×3@75%)

Deadlift (1×3@80%)

Metcon

DU/CAL/SLED (Time)

3 Rounds for time of:

100 Double-unders

15/12 cal rower

50m Prowler Push

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders

Monday 6/25/2018


Outcast CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

100m ski erg

10 cal bike

12 Tabata Rounds

Dislocates

5 Burpees

5 Kettle bells

5 Pull ups/ring rows

:20 Seconds

Knuckle drags

Active Spidermans

Active Samson

Push-up to Down Dog

Jumps squats

Mobility

30 Seconds

Wall stretch

Couch stretch

Pigeon pose

Childs Pose

Ankle stretch

Barbell warm up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Teaching

Power snatch/Squat snatch

Be patient

Put it there don’t let it go there

Catch aggressively

Weightlifting

Squat snatch/ Snatch balance/ OHS (1×1)

Power snatch/Snatch balance/Overhead squat (1×1 )

Metcon

RMU/SS (Time)

12-9-6 reps for time of:

Ring Muscle-up

Squat Snatch 155/105

RR/RD/PS (Time)

15-12-9 reps for time of:

Ring row

Dip

Power Snatch 115/85

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders

Sunday 6/24/2018


Outcast CrossFit – CrossFit

Warm-up (No Measure)

10 Cal Ass Bike

100M Ski Erg

12 Tabata Rds

Single Unders

Strict Press – Bar

Bent over Rows – Bar

Mtn. Climbers

20 Seconds:

Spidermans

Samsons

Child Pose – 3 ways

Mobility

:30 sec each

Wall Stretch

Banded Shoulder Distractions

Banded Tricep Stretch

Pigeon Pose

Thread the Needle Hamstring

Core

5 Tabata rds

Lying Knees to Elbows

Metcon (5 Rounds for reps)

Complete 5 rounds of every minute on the minute:

Minute 1: 3 Shoulder Press

Minute 2: 10 Strict Ring/Bar Dips

Minute 3: 20/15 Calorie Row/Bike

Minute 4: Rest

Add weight to the Shoulder Press every round, this can be done during minute 4.

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders

Saturday WOD 6/23/2018


Outcast CrossFit – CrossFit

Core

Warm-up (No Measure)

Run 400m

12 Tabata rds

5 burpees

20 double unders

5 Kettle bells

7 Med ball clean

Gymnastics

Weightlifting

Metcon

Metcon (Time)

Teams of 2 (15 min cap)

180 GHD Sit-ups

180 Calories, Air Assault Bike

Metcon (Time)

2 Rounds for time of:

200m KettleBell Carry 55/35 front rack carry

100 ft Handstand Walk

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders