Saturday 4/7/2018


Outcast CrossFit – CrossFit

Warm-up (No Measure)

15 cal AB

100m ski erg

12 tabata rds

15 Double unders

5 Ring rows

5 Hang power clean

5 Kettle bells

Teaching

Weightlifting

Warm up to workout wright

Metcon

Rest 5 minutes between workouts

If you finish before cap.

Start 5 minutes from your finish time.

Metcon (Time)

For time: (15 min cap)

20 V-ups

10 Deadlifts 275/185

5 rope climbs

18 V-ups

8 DL

4 Rope climbs

16 V-ups

6 DL

3 Rope climbs

14 V-ups

4 DL

2 Rope climbs

12 V-ups

2 DL

1 Rope climb

Metcon (Time)

70 KB’s @ challenge weight

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders

Friday 4/6/2018


Outcast CrossFit – CrossFit

Warm-up (No Measure)

Ski erg 100m

bike 10 cals

12 Tabata rds

double unders

Dislocates

Kettle bell swings

5 DB snatch each side

20 seconds

Knuckle Drags

Active Spidermans

Side Lunge

Active Samson

Mobility

Pigeon pose- :30 Seconds

OHS with band– :30 Seconds

Handstand hold :30 seconds

Mini-Band Wall walks

Teaching

Power Snatch

Feel The Steel

Keep bar close to body

Shoulders Up not back

Movement Prep

5 Snatch Grip Deadlifts

3 High Hang Jump Shrugs

3 High Hang Muscle Snatches

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

Weightlifting

Power Snatch (Work up to a heavy 3 rep )

Metcon

Rest 5 minutes between Metcons

Metcon (Time)

21-15-9 reps for time of:

Power Snatch 95/65

Bar-facing Burpees

Metcon (Time)

12-9-6 reps for time of:

Power Snatch 135/95

Bar-facing Burpees

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders

Thursday 4/5/2018


Outcast CrossFit – CrossFit

Warm-up (No Measure)

Ski 100m

AB 10 cal

12 Tabata rds

5 kettle bells

5 jump squats

5 burpees

Double unders

:30 Seconds

Down Dog to Up Dog

Active Spidermans

Active Samson

Knuckle Drags

Air Squats

Mobility

Ankle Stretch – :30 Seconds Each Side

Pigeon Pose – :30 Seconds Each Side

Childs pose -:30 seconds each side

Couch stretch-:30 seconds each side

BBB

Teaching

Overhead squat

Push up on the bar

Drive hips back first

Knees out second

Stay back in your heals

Weightlifting

Overhead Squat (5×3 IWES)

Metcon

Metcon (Time)

4 Rds:

Run 200

15 Pull ups

30 Push-ups

15 Overhead Squats 95/65

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders

Wednesday 4/4/2018


Outcast CrossFit – CrossFit

Warm-up (No Measure)

100m ski erg

10 cal bike

12 tabata rds

dislocates

lunge in place

Burpees

slam balls

:20 Seconds

Knuckle drags

Active Samson

Active Spidermans

Push-up to Down Dog

chest stretch

Mobility

Pigeon pose-30 sec

Wrist Stretch – 30 sec

Front Rack Stretch –30 sec

Couch stretch :30 sec each side

Core

5 Tabata rds

7 V-ups

Teaching

Walking lunges

Drive forward not up

Elbows up

Keep feet apart for good base

Weightlifting

Front Rack Lunge (5×6 Lunge steps 3 steps each side )

Metcon

Metcon (Time)

3 Rounds for time of:

100 ft OH Walking Lunge 45/35

50 Double-unders

25 Kettle Bell Swings, Russian 70/53

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders

Tuesday 4/3/2018


Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 200m

Ski erg 100m

12 tabata rds

5 burpees

5 Broad jumps

5 Hang power cleans

20 double unders

20 Seconds

Jumping Jacks

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

Mobility

Couch stretch – 30 sec each side

Wrist Stretch – 30 sec

Front rack stretch -30 sec

band pulls – 30 sec

BBB

Barbell warm up

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Core

Ab roller 4×8

Teaching

Squat clean

Extension at the top

Dropping under the bar

Thruster

Elbows up

Controlled squat

Hip extension

Bergener Warm up

Weightlifting

Cluster (1×3 @ 60%)

Cluster (1×3 @ 65%)

Cluster (1×3 @ 70%)

Cluster (1×3 @ 75%)

Metcon

Metcon (Time)

For time:

21 Squat Cleans 135/95

15 Thrusters 135/95

9 Clean & Jerks 135/95

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders

Monday 4/2/2018


Outcast CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

100m ski erg

10 cal bike

12 Tabata Rounds

5 Med ball cleans

Dislocates

15 double unders

Handstand hold

:30 Seconds

Active Spidermans

Active Samson

Push-up to Down Dog

Mobility

Pigeon pose- :30 sec each side

Childs Pose – :30 Seconds

Shoulder distraction – 30 Seconds

Mini band wall walks

Barbell warm up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Teaching

HSPU

Kicking up to the wall

Tripod

Hand and head placement

Weightlifting

Russian KB swing (1×40)

Metcon

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders

Metcon (Time)

10 Rounds of:

250m Row

5 Handstand Push-ups

Saturday 3/31/2018


Outcast CrossFit – CrossFit

Warm-up (No Measure)

15 cal AB

100m ski erg

12 tabata rds

15 Double unders

5 Ring rows

5 Hang power clean

5 Kettle bells

Teaching

Weightlifting

Warm up to workout wright

Metcon

Metcon (Time)

15 min cap

For time:

thruster 45/35

50-40-30-20-10

rope climb, 15 ft

5-4-3-2-1

Metcon (Time)

Start at 18:

100 grass hoppers

(both sides equals 1)

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders

Friday 3/30/2018


Outcast CrossFit – CrossFit

Warm-up (No Measure)

Ski erg 100m

bike 10 cals

12 Tabata rds

double unders

Dislocates

Kettle bell swings

Good mornings

20 seconds

Knuckle Drags

Active Spidermans

Side Lunge

Active Samson

Mobility

Shoulder distraction– :30 Seconds

Mini-Band Wall walks

Calf stretch :30 seconds

BBB

Teaching

Build your rack

Chest up

Shallow dip

Open hips then press

Weightlifting

Push Press (6×3 IWES)

Metcon

Push sit push jump (Time)

4 Rounds for time of:

15 Push Press 115/75

30 Second, L-sit

80ft sled push

80 Double-unders

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders

Thursday 3/29/2018


Outcast CrossFit – CrossFit

Warm-up (No Measure)

Ski 100m

Run 200m

12 Tabata rds

5 kettle bells

10 walking lunges

5 burpees

Double unders

:30 Seconds

Down Dog to Up Dog

Active Spidermans

Active Samson

Knuckle Drags

Air Squats

Mobility

Ankle Stretch – :30 Seconds Each Side

Pigeon Pose – :30 Seconds Each Side

Childs pose -:30 seconds each side

Couch stretch -:30 seconds each side

BBB

Teaching

Elbows up

Be patient in your squat

Breathing correctly

Weightlifting

Front Squat (5×4 IWES)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

In teams of 2

(switch every Movement)

27-18-9 reps for time of:

Calories, Assault Bike

Step-ups 45/35, 24″/20″

Burpee Box Jumps 24″/20″

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders

Wednesday 3/28/2018


Outcast CrossFit – CrossFit

Warm-up (No Measure)

100m ski erg

10 cal bike

12 tabata rds

dislocates

lunge in place

Burpees

slam balls

:20 Seconds

Active Samson

Active Spidermans

Push-up to Down Dog

chest stretch

Mobility

Wrist Stretch – 30 sec

Front Rack Stretch –30 sec

Couch stretch :30 sec each side

BBB

Core

5 Tabata rds

7 V-ups

Teaching

Walking lunges

Drive forward not up

Elbows up

Keep feet apart for good base

Weightlifting

kettle bell swings (5 sets Russian KB IWES )

30 @70/55lbs
4 sets of 15 straight.

Should end on a heavy note

Metcon

Metcon (Time)

5 Rounds for time of:

40ft Handstand Walk

20 Front Rack Walking Lunge’s 155/105

15 Toes to bar

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders