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Saturdaze

Outerbridge CrossFit – CrossFit

Warm-up


Short10- 15minute, Starting right at the start of class! Don’t be late.

Metcon

Metcon (Time)

4k Row(E90s switch)

50 Drop planks (alternating singles b/w partner)

40 Power Cleans (185/125 S.A.N)

30 15ft Rope Climbs (S.A.N)

Auxiliary

Coach Ab’s (Coach Smoke Show)

C2

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
classic, pigeon 2min ea., slingshot 4x20m ea.

Weightlifting

Front Squat (6×3 w/3 second hold in bottom)

Sumo Deadlift (4×4)

Metcon

Metcon (4 Rounds for time)

4 rounds ea. for time:

5 consecutive pulls under 1.35/1.50

10 S. Arm Strict Press [5/5@50/30]
15 S. Arm Db Snatch [50/30]

ROM + Metcon

Outerbridge CrossFit – CrossFit

Warm-up

ROMWOD (No Measure)

Swole&Flexy
20 minutes lower body

Metcon

Metcon (Time)

For Time:

75 Cal Row

50 Knees 2 Elbows

25 Burpees

Coach Ab’s (50 Roaches)

75 Cal Row (Time)

75 cal row for time!
JUST FOR CHECKING OLD TIMES!

You pick…

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
classic + 2x 10 cuban press, 10 low plank rotatons

Weightlifting

Power Snatch (See complex below…)

Below knee high pull, below knee power snatch, from the floor power or sq. snatch

Metcon

Metcon (Time)

For Time: [In any order you choose]
30 Ring Pull-ups

75 Cal Row

15 Flights of stairs

30 Hang P. Snatch 95/65

75 Wall Balls 20/14

15 D-ball Cleans 100/60
Rx+ 20Muscle Ups, 150/100 Dball

Coach Ab’s (75 Roaches)

010918

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
pigeon 2min oer, banded hip flexor

Weightlifting

Front Loaded Carry (400m Heavy D-ball or Dumbbell )

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 of:

15 Cal row

20 Push-ups

25 Lunges

30 Double Unders

Auxiliary

Coach Ab’s (100 Roaches)

Mondaze

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
classic + 2 rounds of: 10m walking lunge, 10m bear crawl, 10m broad jump

Weightlifting

Power Clean (Build to heavy single…)

Metcon

Metcon (Time)

For Time:

750m Row

65 PVC Pipe Sit-ups

55 Strict Press 75/55

45 Pull-ups

35 Ring Dips

25 Power Cleans 155/105

SINGLES!!!

Outerbridge CrossFit – CrossFit

Metcon (Time)

Buy In: Accumulate 10min of single jump ropes [There will be some rules 😉 ]
then…

75 T2b [5ea.]
75 Pull-ups [SAN]
50 Burpee Box Jumps [24/20]
50 Push Press [115/85]
Rx+ = C2b & 155/105

Snow Day Make-up

Outerbridge CrossFit – CrossFit

Dynamic Warm Up (No Measure)

TBD by Coach
classic

[Below are multiple options for tomorrow’s workout. Due to many people missing the gym Thursday I will allow you to find your Deadlift 1RM and or do parts of today’s Hammertime.]

Weightlifting

Deadlift (5,5,3,2,2,1,1,1@ 50,60,70,75,85,90,95,100+%)

Metcon

Metcon (Time)

3rounds for time:

400m run

20 hand release push-ups

20 shoulder to overhead [115/85]
_____________

3 rounds for time:

20 cal row

20 ghd sit-ups

_____________

“Elizabeth”: 21-15-9 of:

-squat cleans [135/95]
-ring dips

MAXXXXX OUTTTTTT

Outerbridge CrossFit – CrossFit

Warm-up

Foam Roll (No Measure)

low back and hammies

Dynamic Warm Up (No Measure)

TBD by Coach
classic + banded hip flexor

Weightlifting

Deadlift (Find 1RM)

Metcon

Metcon (AMRAP – Reps)

Tabata Ski, Bike, or Airdyne
Focus on day is DEADLIFT!

010318

Outerbridge CrossFit – CrossFit

Warm-up

Foam Roll (No Measure)

hip flexors

Dynamic Warm Up (No Measure)

TBD by Coach
classic + 2×10 cuban press, 2x40m slingshot

Weightlifting

High-Hang Snatch (Take 10-15min to practice)

Front Squat (10-8-6-4-2 @Starting around 45-50%)

Metcon

Metcon (Time)

For Time:

100 Med Ball Slams [50/30]

Auxiliary

Coach Ab’s (75 Roaches)

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