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De-load Deads

Outerbridge CrossFit – CrossFit

Warm-up

Foam Roll (No Measure)

low back/glute with the foam roller or LAX ball! I want to see everyone come in and grab one of these tools!

Dynamic Warm Up (No Measure)

TBD by Coach
4x20m slingshot + classic dynamic

Weightlifting

Deadlift (5,5,5,5@40,50,60,70% of 90%)

NO Burnout! Next week we will ramp back up by adding 10 lbs to your 90%

Metcon

Metcon (Time)

3 rounds for time:

100 Double Unders

25 Pull – ups

25 Ball Slams [50/30]

Concept Cardio

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
classic group warmup!

Metcon

Metcon (Distance)

In teams of 2:

AMRAP 40:

1,000m row [SAN]
35 Crunches [ea.]
70 Flutter kicks [ea.]
60 second FC plate hold [45/25’s] ea.

31 Heroes

Outerbridge CrossFit – CrossFit

Warm-up

Brown House (No Measure)

400m run

Dynamic Warm Up (No Measure)

TBD by Coach
3min squat hold, 60m sling shot, + classic dynamic

31 Heroes (AMRAP – Rounds and Reps)

AMRAP 31 minutes (As Many Reps As Possible)

8 Thrusters (155/105#)

6 Rope Climbs (15 ft. ascent)

11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps
On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.

Hammer

Outerbridge CrossFit – CrossFit

Hammer Time (Time)

For the following few Thursdays class will be based off whatever our HAMMERTIME workout is. During normal classes besides 630pm you will choose a piece or pieces of what that workout consists of depending on your abilities or what I feel you should do. If for some reason you are beat up from Mon-Wed you can choose to do ROMWOD instead. THIS IS NOT AN OPEN GYM DAY.


Warrior series if you feeling beat up!

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 min of:

5 Ring Muscle-ups

4 Squat Snatch, 155/105

AMRAP 7 min of:

35 Double-unders

11 Thrusters, 75/55

7 Burpee Box Jumps, 24″/20″

AMRAP 13 min of:

400m Run

30 Deadlifts, 185/135

30m Handstand Walk

20 Kettlebell Swings, 70/53

20 Chest-to-bar Pull-ups

*Rest 5 minutes between workouts

Snatchsquatch

Outerbridge CrossFit – CrossFit

Warm-up

Foam Roll (No Measure)

choose between our banded shoulder stretches or LAX ball work deep in your armpit!

Dynamic Warm Up (No Measure)

TBD by Coach
classic warmup + group snatch progression

Weightlifting

Hang Snatch (Practice for 20mins)

***Squat Snatches***

Gymnastics

A: Bulgarian Split Squat (3×10)

Will be done a bit differently then we have done in the past!

B: Hurdle Hop (Distance)

Find MAX HEIGHT

Extra Credit

Sled Pulls (See below…)

FOR THE NEXT 6 WEEKS, this movement will be added in as extra credit. Anyone looking for more powerful legs this is major key. Heavy go short (20-50m), lighter sleds (400-800m)

Tuesdead

Outerbridge CrossFit – CrossFit

Warm-up

Foam Roll (No Measure)

low back/glute with the foam roller or LAX ball! I want to see everyone come in and grab one of these tools!

Dynamic Warm Up (No Measure)

TBD by Coach
2min pigeon ea. leg + classic group warmup

Weightlifting

Deadlift (5,3,1+@75,85,95% of 90%)

Must do 2-4 warmups sets prior to hitting your 75% number.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 of:

20 Box Jumps [24/20]
10 Handstand pushups

Auxiliary

A: Plank (3×25 “Elbow to Hands”)

B: Single Arm Dumbell Press (3x10ea. (Standing))

110617

Outerbridge CrossFit – CrossFit

Warm-up

Foam Roll (No Measure)

LAX Ball traps

Dynamic Warm Up (No Measure)

TBD by Coach
group dynamic + 2 rounds of: 15 G20h 45/25, 10 pushups, 5 pullups

Weightlifting

Push Press (5,3,1+@75,85,95% of 90%)

Must do 2-3 warmup sets prior to hitting your 75% number!

Metcon

Metcon (Time)

For Time:

50 Wallballs [20/14]
15 Power Cleans [135/95]
50 WB’s

10 PC’s [155/105]
50 WB’s

5 PC’s [165/115]
Rx+=PC’s@155/105,185/125,225/155

Grunt Work

Outerbridge CrossFit – CrossFit

Metcon (Time)

Teams of 2:

1 Mile Farmers Carry [53/35’s]
100 Push-ups 10split

100 Pull-ups 5split

100 KB SDHP [SAN]
35 Burpees ea.

5k run

Outerbridge CrossFit – CrossFit

5k Run (Time)

Max Effort 5k Run

Hammertime or ROMWOD

Outerbridge CrossFit – CrossFit


Hammer Time (Time)

For the following few Thursdays class will be based off whatever our HAMMERTIME workout is. During normal classes besides 630pm you will choose a piece or pieces of what that workout consists of depending on your abilities or what I feel you should do. If for some reason you are beat up from Mon-Wed you can choose to do ROMWOD instead. THIS IS NOT AN OPEN GYM DAY.

Metcon (Time)

Every other class!

For time:

1 Mile run

30 Pull-ups

30 Power Cleans, 95/65

30/20 Cal Row

30 H/r push-ups

5 Wall walks

30/20 Cal Row

30 Front Squats, 95/65

30 Push Press, 95/65

1 Mile Run

Metcon (Time)

6:30 Class ONLY!

For time:

1.5 Mile run

50 Pull-ups

50 Power Cleans, 115/80

50/35 Calories, Assault Bike

50 Ring Dips

50m Handstand Walk

50/35 Calories, Assault Bike

50 Front Squats, 115/80

50 Push Press, 115/80

1.5 Mile Run

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