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RomCon

Outerbridge CrossFit – CrossFit

Warm-up


18mins

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 of:

5 Burpees

10 Push-ups

5 Pull-ups

15 Wall Standard Sit-ups
Rx+ = ALL 3!

-8 count body builders

-C2b

-10 K2e instead of sit-ups

Auxiliary

Coach Ab’s (See below…)

Will be explained at class!

Legs coming back

Outerbridge CrossFit – CrossFit

Warm-up

Foam Roll (No Measure)

lats!

Dynamic Warm Up (No Measure)

TBD by Coach
classic + 4x20m sling shot

Snatch Progression (No Measure)

5reps each: jumpNshrug, scarecrow, turnover, overhead dropsquat, below knee squat snatch

(Barbell for Rx athletes/PVC for newbies)

Weightlifting

Snatch Balance (5×5)

Back Squat (5x3c@55-80%)

1a: KettleBell Swing (Banded 5×10)

1b: Romanian Dead Lift (5×8 (NOT HEAVY))

Switcheroo

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
pigeon 2min per, 3min sq hold, 5x 30s on 30 off: Box Jumps & High Planks

Weightlifting

Hang Clean (3×2@60%, 2×2@65%,2×2@70%)

Metcon

Metcon (Time)

For Time:

Reps of 12-9-6

Hang Squat Cleans [135/95]
Burpee Pull-ups
Rx+ = 165/115 AND or Burpee Bar Muscle Ups

Auxiliary

Jack Knife (20-30 reps)

12218

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
classic + 1 mile run

Metcon

Metcon (Time)

3 rounds for time of:

21-cal. row

12 handstand push-ups

3 rope climbs, 15-ft. rope

Auxiliary

DBall Cleans (20-30 Heavy reps)

HEAVY BLACK MED BALLS FROM FLOOR 2 SHOULDER

Saturday

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
Be ready to warm up quicky and get started! Ths is a grinder. TEAMWORK AND STRATEGY WILL HELP.

Metcon

Metcon (Time)

For Time w/a Partner:

150 Kb SDHP [53/35] S.A.N

125 Flutter Kicks Ea. [both can work at same time]
150 Goblet Squats [53/35] S.A.N

125 Flutter Kicks [both can work at same time]
100 Pull-ups S.A.N

125 Flutter Kicks [both can work at same time]
150 Kb Swings [53/35] S.A.N

125 Flutter Kicks [both can work at same time]
150 Lunges [53/35] S.A.N (you can hold Kb in any fashion to do lunges)

[20 Flights of stairs must be done throughout workout as a team. Complete at ANY TIME, in ANY ORDER! ONE person runs at a time]

TGIF

Outerbridge CrossFit – CrossFit

Warm-up

Coach Mobility (No Measure)

SOME LOW BACK STUFF! 5-7MINUTES

Dynamic Warm Up (No Measure)

TBD by Coach
w/ partner 3x: 60m jog, plank hold, med ball upper body plyo (10each)

Clean Progression (No Measure)

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

(Rx athletes use barbell, PVC for newbies)

Weightlifting

Hang Clean (20min to practice…)

Metcon

Metcon (Time)

For Time:

Reps of 21-15-9

-Db Snatches [5-/35]
-Burpees

ROM + Cardio + Gymnast

Outerbridge CrossFit – CrossFit

Warm-up


18min

Metcon

Metcon (Time)

3 rounds for time:

50 Box Jumps 24/20

50 Wall Standard Situps

10 ___________!

30 second _________!

Liftacon

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
classic

Snatch Progression (No Measure)

5reps each: jumpNshrug, scarecrow, turnover, overhead dropsquat, below knee squat snatch

(Barbell for Rx athletes/PVC for newbies)
We will take 10-15min after progression to warm up all lifts of metcon!

Metcon

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 5 of: 5 Power Snatch [115/85]& 1 Rope Climb

RX+=155/105

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 5 of: 3 Power Clean and Jerks [135/95]&15 Wallballs [20/14] RX+=185/125

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 5 of: 5 Deadlifts [185/125] & 10 HSPU

RX+= 225/155
REST 4min between ea.

Jumping

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
pigeon 2min per, classic, + 2x:20 plank rotations, 60sec leg lever hold

Auxiliary

Farmer’s Carry (Heavy 400m)

Metcon

Metcon (Time)

5 rounds:

3 flights of stairs

50 double unders

20 push-ups

15 pull-ups

10 ring dips

Squat

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
Classic + 2 rounds of: 10x Cuban Press & 40m sling shot

Weightlifting

Squat Clean (Find 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 of:

5 HSPU

3 Squat Cleans [135/95]
5 Burpee Box Jumps
Rx+ 205/145

Auxiliary

x50: Hip Extensions (x50)

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