Outcast CrossFit – CrossFit

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Warm-up (No Measure)

Ski erg 100m

Assault bike 10 cals

12 Tabata rds

Good mornings

20 double unders

10 lunges

7 kettlebells

20 Seconds

Jumping jacks

Childs pose

Sampson stretch

Spider man stretch

Knuckle drags

Mobility

30 Seconds

Wall stretch

Couch stretch

Hamstring stretch wall/rig

Pigeon pose

Weightlifting

Front Rack Lunge (5×8 45%of Front squat )

Teaching

Deadlift

Stance- feet hip width apart

Keep shins vertical

Tension in Hamstrings

Stand up with bar keeping chest up and shoulders back

Bar passes knees drive hips forward and squeeze butt

Metcon

Situp/ Deadlift (Time)

50 Abmat Sit-usp

25 Deadlifts 275/185

50 Abmat Sit-ups

25 Deadlifts 275/185

50 Abmat Sit-ups

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Assault bike

Run100

12 Tabata rds

5 Slam balls

20 Double unders

5 Shoulder press

7 Ring rows

20 sec

Sampson stretch

Spiderman stretch

Childs pose

Chest stretch

Broad jumps

Mobility

30 seconds

Wall stretch

Shoulder Distraction

Pigeon pose

PVC rack stretch

Band pulls

Calf stretch

BBB

Monthly Challenge

4 MIN EMOM

10 Push ups

Teaching

Shoulder press

Get your rack set

Elbows in mid position

Tight belly/butt/quads

Big breath and press

Head through

Weightlifting

Shoulder Press (5×3 )

Metcon

Split rep how ever you want

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Team- AS/RD/RC (Time)

In teams of 2

8 rds

40 Air Squats

20 Ring Dips

4 Rope Climbs

Outcast CrossFit – CrossFit

Warm-up (No Measure)

AB 10 cals

Ski erg 100m

12 Tabata rds

Dislocates

20 double unders

5 Air squats

5 Kettle bells

20 sec

Jumping jacks

Childs pose

Spider man stretch

Samson stretch

Side lunge

Mobility

30 seconds

Wall stretch

Couch stretch

Pigeon pose

Shoulder distraction

PVC stretch

Ankle stretch

Core

4 Tabata rds- Hollow body rocks

Weightlifting

Pick a weight you can try and do straight through.

Warm up snatch to something heavy 80%

Russian KB swing (1×50 )

Snatch (1×1)

Metcon

20 Min time cap

Snatch/Run/Snatch (Time)

10 Squat snatch 185/125

1 Mile Run

10 Squat snatch 185/125

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 200m

Ski erg 100m

12 tabata rds

Dislocates

5 Med ball clean and press

10 Push ups

20 double unders

20 Seconds

Jumping Jacks

Active Spidermans

Active Samson

Push-up to Down Dog

Knuckle drags

Mobility

30 sec

Wall stretch

Couch Stretch

Pigeon pose

Ankle stretch

Wrist Stretch

Front rack stretch

hold the bottom of the dip

BBB

Core

4 Tabata rds 7 V ups

Teaching

Front rack/High elbows

Control decent

Drive out of the bottom of the squat

Hip extension/Drive

Keep your heels down

Drive your head through

Weightlifting

Thruster (5×3 IWES)

Metcon

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Run/Thruster/MU (Time)

3 rds

400m run

20 Thrusters 95/65

10 Ring Muscle-ups

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 100m

Ski erg 100m

12 Tabata rds

5 Air squats

5 Burpees

20 Double unders

5 Slam balls

20 sec

Childs pose

Samson stretch

Spider man stretch

Hang from bar

Knuckle drags

Mobility

30 sec

Wall stretch

Couch stretch

Wrist stretch

Front rack stretch

Pigeon pose

Teaching

Power clean

Be patient off ground

Big pull/Stand up tall

High elbows

Drop under bar

Elbows up

Weightlifting

Power clean and jerk (2×2 @65)

Power clean and jerk (2×2 @70)

Power clean and jerk (2×2 @75)

Power clean and jerk (2×1 @80)

Power clean and jerk (1×1 @85)

Metcon

AMRAP DU/T2B/BJ/PC (AMRAP – Rounds and Reps)

15 MIN AMRAP

35 Double unders

7 toes to bar

5 Box Jumps 24/20

3 Power Cleans 135/95

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Outcast CrossFit – CrossFit

Warm-up (No Measure)

4 Tabata – Assault Bike

12 tabata rds

Jumping Jacks

Push Press – bar

Hang Clean – bar

Back Squat – bar

Spidermans

Samsons

Child Pose

Warm-up (No Measure)

MOBILITY

Pigeon Pose

Front Rack Stretch

Down Dog Foot Pedals

O/H Wall Stretch

Couch Stretch

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2 complete: 20 MIN AMRAP of:

40ft Rt. arm O/H KB Walk/ partner plank

40ft. Lft arm O/H KB Walk/ partner plank

(Switch places and repeat above)

12 Bear Complex – alt. w/ partner 95/65

30 jumps over bar/ partner Hang from Bar

(Switch places and repeat 30 jumps etc.)

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders