Wodify: Results in a box

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Legz

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
lat foam roll, dynamic

Weightlifting

Snatch Balance (5×3)

Back Squat (2×3@65%,2×2@70%,2×2@75%,2×2@80%)

Metcon

Metcon (Time)

3 Rounds for time:

30 Deadlifts [135/95]
60 Lunges

3 Flights

Monday

Outerbridge CrossFit – CrossFit

Metcon (Time)

Buy In:

1k Row

then,

5 rounds of:

10 shoulder 2 overhead[115/85]
10 toes 2 bar

10 pull-ups

step

Outerbridge CrossFit – CrossFit

Metcon

Metcon (Time)

5 Rounds for time: (Teams of 2)

200 Double unders(PVC pipe linked between 2 Db’s for sub, no singles )[100ea.]
50 Step Ups [SAN] 50/30 D-ball on shoulder

20 Burpees [10ea.]
The D-ball NEVER hits the ground during the ENTIRE workout. You can hold on your shoulder or hug it, thats it! No leaning, no resting on a box, HOLD THE BALL.

Bro meets CrossFit…

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
classic dynamic + ropeclimb tech + bench press tech

Clean Progression (No Measure)

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

(Rx athletes use barbell, PVC for newbies)

Weightlifting

Clean Complex (Pull Variation) (5-7 sets)

Clean pull, power clean, below knee hang power clean

Metcon

Metcon (Time)

5 rounds for time:

300m Row

9 Bench press [115/75]
3 Rope climbs
Rx+ = 165/105 on bench, and or add 3 Ring Muscle-ups after ea. row

Cindy Sits

Outerbridge CrossFit – CrossFit

Warm-up


Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 of:

5 pull-ups

10 push-ups

15 wall standard sit-ups
Rx+= C2b, Ring push-ups, and K2e

Strong

Outerbridge CrossFit – CrossFit

Weightlifting

1a: Yoke Walk (6-8x40m )

1b: Sled Pulls (6-8x60m)

1c: Farmer’s Carry (400-600m)

Extra Credit

Stairs (No Measure)

Go to church…
15-25 flights

Tuesday

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
2min ea. pigeon, 3min sq hold, + 3x20m slinghot

Weightlifting

Back Squat (2×5@60, 2×4@65,2×4@70%)

Metcon

Metcon (Time)

For Time:

Reps of 21-15-9

-Db Squats [50/35]
-Lateral Burpees over Db
Will explain standard for “Db Squat”

Rx+ = 75/50

The goal here is to burnout legs after doing our heavier lift!

Auxiliary

Jack Knife (20-30 reps)

Monday

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
classic + clean progession

Weightlifting

Clean Complex (H.Power Variation) (5-7x)

2 hang powers, 2 jerks

Metcon

Metcon (Time)

Buy In:

1k Row

then,

4 rounds of:

10 power cleans [115/85]
20 push-ups

10 pull-ups
Rx+ = 185/125

Tested. Gross.

Outerbridge CrossFit – CrossFit

Metcon (Time)

In teams of 2 for time:

150 Cal Row (90s splits)

30 Clean and Jerks 135/95 [SAN]
50 Wall Balls 20/14 {SAN]
30 Wall Standard Situps

6min of Sprints on Airdyne [90s splits]
30 Clean and Jerks 135/95 [SAN]
50 Wall Balls 20/14 {SAN]
30 Wall Standard Situps

100 Cal Ski [90s splits]
30 Clean and Jerks 135/95 [SAN]
50 Wall Balls 20/14 {SAN]
30 Wall Standard Situps

47min CAP

Friday!

Outerbridge CrossFit – CrossFit

Warm-up

Agility Drills (No Measure)

Speed Ladder
+ classic group warmup

Weightlifting

Front Squat (5×3 w/5 second hold at bottom on ea.)

Metcon

Metcon (Time)

For Time:

400m run

21 Thrusters 95/65

400m run

15 Thrusters 95/65

400m run

9 Thrusters 95/65
Rx+= Ascending weights on Thursters

Male= 95,135,185

Female = 65,95,125

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