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

Pigeon pose

PVC rack stretch

Shoulder distraction

Wrist stretch

Front rack stretch

Teaching

Push press/ Jerk

Create a good rack position

Shallow dip

Drive bar off shoulders

Punch hard drive head through

Jerk

Move feet out

Drop under weight

Weightlifting

Push press + push jerk (3×3 @50% of Push press)

Push press + push jerk (2×2 @60% of Push press)

Push press + push jerk (1×2 @70% of Push press)

Push press + push jerk (1×1 @80% of Push press)

Metcon

Dead Ahead (Time)

4 Rounds:

21 Deadlifts 135/95

15 Box Jump Overs 24/20

9 Push Jerks 135/95

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Assault bike

Run 100

12 Tabata rds

5 Slam balls

20 Double unders

5 Shoulder press

7 Ring rows

20 sec

Sampson stretch

Spiderman stretch

Childs pose

Down dog up dog

Handstand hold

Mobility

30 seconds

Wall stretch

Shoulder Distraction

Banded front rack stretch

Pigeon pose

Chest stretch

Calf stretch

Teaching

Front rack lunge

Create a good rack position

Keep belly tight

Take big breath in and drive off front foot

Weightlifting

Front Rack Lunge (5×6 IWES)

Metcon

Teams of 2 WB/KB/LUNGE (AMRAP – Rounds and Reps)

20 min AMRAP

Teams of 2:

3,6,9,12,15…

Wall Balls (20/14)

Kettlebell Swings (53/35)

Lunge with KB

Switch every movement

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Outcast CrossFit – CrossFit

Warm-up (No Measure)

AB 10 cals

Ski erg 100m

12 Tabata rds

5 burpees

20 double unders

10 lunges

5 Slam balls

20 sec

Jumping jacks

Childs pose

Spider man stretch

Samson stretch

Knuckle drags

Side lunge

Mobility

30 seconds

Wall stretch

Ankle stretch

Couch stretch

Pigeon Pose

Banded hip stretch’s

2 band BBB

Core

5×5 Ab roller

Teaching

Squat clean

Patient pull

Keep arms long

Hip contact

Stand tall and back

Jump under move catch elbows high

Weightlifting

Squat Clean (1×1 FInd a 1 rep )

Metcon

Four Wheeler (Time)

2 Rounds:

400 Meter Run

15/10 Bike Cals

12 Squat Cleans 115/85

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 200m

Bike 10 cals

12 tabata rds

5 Good mornings

5 Kettle bell swings

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

Wrist Stretch

Hamstring stretch wall/Rig

Core

5×20 Mountain climbers

Teaching

Deadlift

Lift don’t pull

Clear the knees

Shins straight

Drive hips through

Keep shoulders back

Stand tall to finish

Weightlifting

Deadlift (3×3 @70)

Deadlift (3×3 @80)

Deadlift (2×2 @85)

Metcon

Rest 4 minutes between rds

Lead Foot 27 (AMRAP – Reps)

AMRAP 4:

27/20 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

rest 4 minutes

AMRAP 4:

15/10 Calorie Row

15 Burpees

15 Pull-ups

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Assault bike 10 cals

Ski erg 100m

12 Tabata rds

Dislocates

5 Burpees

20 Double unders

5 Med ball cleans

20 sec

Childs pose

Samson stretch

Spider man stretch

Hang from bar

Knuckle drags

Side lunge

Mobility

30 sec

Wall stretch

Pigeon pose

Wrist stretch

Shoulder distraction

Chest stretch

PVC rack stretch

Teaching

Hips towards bar

Chest up

Lift slowly till after knees

Stand up tall and get extension

Punch hard at the top

Push up

Weightlifting

Power Snatch (1×1 )

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Outcast CrossFit – CrossFit

Warm-up (No Measure)

200M Run

10 Cal Assault Bike

12 Tabata Rounds

Jumping Jacks

KBS

Goblet Squat

Grasshoppers
20 Second Tabata

Samson Stretch

Spiderman Stretch

Childs Pose

Mobility

30 Seconds

Pigeon Pose

Wall Stretch

Calf Stretch

Couch Stretch

Metcon

Metcon (Time)

In Teams of 2 Complete for Time:

500M Row (each)

400M Farmer Carry 55/35 (Shared)

300 Double Unders (shared)

200 KBS 55/35 (Shared)

100 Thrusters 95/65 (Shared)

200 KBS 55/35 (Shared)

300 Double Unders (Shared)

400M Farmer Carry 55/35 (Shared)

500M Row (each)

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders