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Quatro Quatro

Outerbridge CrossFit – CrossFit

Warm-up

Coach Mobility (No Measure)

foam roll hip flexors, couch stretch, squat hold + classic dynamic

Weightlifting

Back Squat (4,4,4,4@75,80,80,80%)

Metcon

Clean Progression (No Measure)

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

(Rx athletes use barbell, PVC for newbies)

Metcon (Time)

For Time:

30 Clean & Jerks

[185/125]
Rx+= 225/155

081417

Outerbridge CrossFit – CrossFit

Metcon

Metcon (Time)

5rounds for time:

400m Row

12 T2b

21 KB Swings [53/35]
12 pullups

Auxiliary

Coach Ab’s (250 Flutter kicks)

Transporting Bells

Outerbridge CrossFit – CrossFit


Teams of 2!

Metcon (Time)

For Time:

See image…

TGIF

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

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