Outcast CrossFit – CrossFit

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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

Knuckle drags

Active Spidermans

Active Samson

Push-up to Down Dog

Jumps squats

Mobility

Pigeon pose- :30 sec each side

Childs Pose – :30 Seconds

Shoulder distraction – 30 Seconds

Front rack stretch -30 Seconds

BBB

Barbell warm up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Teaching

Squat clean

finish your pull

Pull yourself under the bar

Catch elbows up high

HSPU

Kicking up to the wall

Tripod

Hand and head placement

Weightlifting

Russian KB swing (1×35)

Squat Clean (work up to a heavy 1 rep )

Metcon

Challenge WOD 1 (Time)

15 Rounds for time:

Run 100m

2 Squat Cleans 225/155

3 Strict Pull-ups

4 Strict Handstand Push-ups

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders

Outcast CrossFit – CrossFit

Warm-up (No Measure)

400M Run

12 tabata rds

Dislocates

KB SDHP

Goblet Squat

Hanging Knee Ups

:20 Seconds

Jumping jacks

Child pose

Active Samson

Active Spidermans

Push-up to Down Dog

Mobility

30 seconds

PVC rack stretch

Couch stretch

Pigeon pose

Wall Stretch

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 2: 25 MIN AMRAP:

50 Toes to Rings

40 Med Ball Squat & Toss over Pullup Bars

30 SDHP 75/55

20 cal Bike/Row

Teams can split up the reps any way they choose, only one teammate can work on reps at a time.

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 400m

12 Tabata rds

10 walking lunges

20 double unders

5 burpees

7 Med ball cleans

Core

Gymnastics

Weightlifting

Metcon

Metcon (Time)

15 min cap

4 Rds

21 Wall Ball 20/14

15 Toes to bar

9 Handstand Push-ups

Metcon (Weight)

Start at 18:00 (10 min cap)

Bear complex

Power clean

Front squat

Push press

Back squat

Push press
you are trying to find the heaviest weight that you can do 1 time through.

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Ski erg 100m

bike 10 cals

12 Tabata rds

Dislocates

5 Med ball cleans

5 Jerks

Double unders

20 seconds

Hang from bar

Side Lunge

Active Spidermans

Active Samson

Knuckle drags

Mobility

30 seconds for each:

Wall stretch

Couch stretch

Squat hold

Pigeon pose

Childs pose

BBB

Teaching

Clean and jerk

Use catch to go in to jerk if able

Weightlifting

Clean and Jerk (Work up to a heavy 1 rep )

Metcon

Power cleans in the workout

Metcon (Time)

50 Air Squats

5 Clean & Jerks 225/155

40 Air Squats

4 Clean & Jerks 225/155

30 Air Squats

3 Clean & Jerks 225/155

20 Air Squats

2 Clean & Jerks 225/155

10 Air Squats

1 Clean & Jerk 225/155

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders

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

Metcon (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

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

7 V-ups

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

Metcon (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