Wodify: Results in a box

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Front Squat Max

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
pigeon, lizard, +classic dynamic warm-up

Weightlifting

Front Squat (5,3,2,2,1,1@60,70,80,90,95,103%)

Metcon

Metcon (Time)

For Time:

1000m run

50 Thrusters @45/35

30 Pull-ups

Clean it up!

Outerbridge CrossFit – CrossFit

Warm-up

Coach Mobility (No Measure)

front rack and wrist streches

Dynamic Warm Up (No Measure)

TBD by Coach
3wayBandedShoulders x2, Barbell Good mornings 2×15

Weightlifting

Squat Clean (Athletes choice)

20-25minutes. If you want to go heavy feel free. For better technique work stay around the 60-75% range and low reps of 2 or 3!

Power Clean (Athletes choice)

20-25minutes. If you want to go heavy feel free. For better technique work stay around the 60-75% range and low reps of 2 or 3!

Hip Extensions (4×15)

Rowathon

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
400m run + classic dynamic

Y’s/T’s (No Measure)

w/2.5 or 5lb plates
3x10ea

Metcon

Metcon (5 Rounds for time)

5x500m SPRINTS on C2 Rowers

[3-5minutes rest between]

Auxiliary

Coach Ab’s (See below…)

3 rounds for time:

75 crunches

15 pvc pipe situps

25 leg levers

FINALLY! Back Squat Max Day!

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
group pigeon, group hip flex, sling shot 4×20, group dynamic

Weightlifting

Back Squat (5,3,2,2,1,1@70,70,80,90,95,103%)

There is NO METCON today. Focus is your back squat and thats it! Please trust me and know that its okay to come in, warm up properly, lift, and go home.

Monday

Outerbridge CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 of:

5 pullups

10 pushups

15 sit-ups

5 clean and jerks [115/85]

Rx+=185/125

Trip Three Style

Outerbridge CrossFit – CrossFit

Metcon

Metcon (Time)

3 rounds for time:

800m run [Done together]
750m row [250 splits]
300 double unders [50 splits]

(Athletes cannot start next movement until partner is with them)

Almost max dayyyyyyy!

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
pigeon and couch! sling shot + classic dynamic

Weightlifting

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

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Clean it up!

Outerbridge CrossFit – CrossFit

Warm-up

Coach Mobility (No Measure)

front rack and wrist streches

Dynamic Warm Up (No Measure)

TBD by Coach
YsTs 3x10ea, Classic, + group clean prog

Weightlifting

Squat Clean (Athletes choice)

20-25minutes. If you want to go heavy feel free. For better technique work stay around the 60-75% range and low reps of 2 or 3!

Power Clean (Athletes choice)

20-25minutes. If you want to go heavy feel free. For better technique work stay around the 60-75% range and low reps of 2 or 3!

Single Leg RDL (4x6ea)

Hip Extensions (4×15)

Row, row, row your boat!

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
classic dynamic, + pigeon

Metcon

Metcon (Time)

For Time:

10x250m sprints ON CONCEPT 2 ROWER

W/90s rest between

Auxiliary

Coach Ab’s (See below…)

2x:

25 Jane Fonda’s ea.

25 leg levers

10 strict T2b

1 WEEK OUT!

Outerbridge CrossFit – CrossFit

Warm-up

Atlantic (No Measure)

800m run
+ classic group warmup,4x20m slingshot

Weightlifting

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

Metcon

Metcon (Time)

For Time:

60 Ball Slams [50/30]
180 Double Unders

30 Burpees
If not enough balls, stagger start. 60 ball slams shouldnt take too long.

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