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Outerbridge CrossFit – CrossFit

Warm-up


10-15min

Weightlifting

Front Squat (5,4,4,4@65,75,80,80)

Metcon

Metcon (Time)

For Time:

200 double unders

100 sit-ups

50 8-count body builders

25 box jumps [30/24]

081017

Outerbridge CrossFit – CrossFit

Warm-up

Atlantic (No Measure)

800m run
+ classic dynamic w/u

Metcon

Metcon (Time)

5 rounds for time:

20 ball slams [50/30]
90 sec leg lever

Auxiliary

Barbell Bicep Curl (3×21’s)

Banded Tri Extension (3×15 [black/green])

Band attached to pull up bar. small bands, speed is key.

Muahaha

Outerbridge CrossFit – CrossFit

Warm-up

Nashville (AMRAP – Reps)

Amrap 15 of:

“THE HILL”
5min 1st cap, 5min 2nd cap, 5min 3rd cap

Weightlifting

Clean Progression (No Measure)

5reps each: jumpNshrug, highpull, drop catch, front squat, below knee squat clean

(Rx athletes use barbell, PVC for newbies)

Clean (Remainder of class to practice technique)

Go off feel and advice from coach on what weight, style and rep scheme to follow…

Extra Credit

Sit-ups (100 PVC )

Holy Heavy

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
2min pigeon ea. +3min sq hold

Weightlifting

Back Squat (6,6,3,2@65,75,90,95%)

Metcon

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Core/Cardio/Carry

Outerbridge CrossFit – CrossFit

Warm-up

[STATIONS] (No Measure)

x3/60sec ea.

-Leg Lever

-Flutter Kicks

-High Plank

-Drop Planks

-Rest

Metcon

2k Row (Time)

Max Effort 2k Row

Metcon (Time)

800m Farmers Carry [53/35]
Carry will be done as soon as you finish 2k. Total time of both movements is score!

ROM + Team Relay Style

Outerbridge CrossFit – CrossFit


15-20min

Metcon

Metcon (Time)

10 rounds for time:

200m SPRINT [BOTH]
10 Power Cleans [5/5 Split](155/105)

10 Burpees [5/5 Split]
10 Box Jumps [5/5 Split](30/24)

Hatch

Outerbridge CrossFit – CrossFit

Warm-up

Coach Mobility (No Measure)

couch stetch 2min per, 3min squat hold

Dynamic Warm Up (No Measure)

TBD by Coach
group classic

Weightlifting

Front Squat (5,5,5,5@60,65,70,70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 of:

30 Double Unders

15 S. Arm DB Snatches [50+/30+]
5 Toes 2 Bar

Much needed. Skipping = NOT SMART

Outerbridge CrossFit – CrossFit


WARRIOR SERIES! [51min]

Not a typo…

Outerbridge CrossFit – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Rx on the day will be completing the workout unpartioned with no other assictance on movements. You may partition it as normal if you’d like but it will not be considered Rx.

080117

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
pigeon + group classic

Weightlifting

Back Squat (6,6,6,6@67,75,80,80)

Metcon

Metcon (Time)

2 rounds for time:

25 KB Swings [72/53]
50 Sit-ups

400m sprint [1.30/1.50]

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