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Cardio Partio

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
classic

Metcon

Metcon (Time)

For Time:

500,400,300,200,100m Row

50,40,30,20,10 Sit-ups

10,20,30,40,50 Double Unders

Auxiliary

Coach Ab’s (150 Roaches)

Jack you up to finish out the year…

Outerbridge CrossFit – CrossFit

Metcon (AMRAP – Reps)

[W/PARNTER]
AMRAP 8 of: Wall Standard Sit-ups [20ea.]
AMRAP 8 of: 15 ft Rope Climbs [2ea.]
AMRAP 8 of: Pull-ups [10ea.]
AMRAP 8 of: Wall Balls [20ea.]
[REST 3minutes between AMRAPS]

***This workout is all about quick transitions and recovering while partner is working***
Rules:

-One Abmat per group. Stand and switch every 20 reps.

-Touch Medball behind you.

-One Medball per group. Move and switch every 20 reps.

-Sets DO NOT have to be unbroken but your partner cannot go until you finish the required rep count!

ROM + RAPS

Outerbridge CrossFit – CrossFit

Warm-up


Metcon

Metcon (AMRAP – Reps)

AMRAP 5 of:

9 Power Cleans [115/85]
20 Kb Swings [53/35]
______________

AMRAP 5 of:

7 Power Cleans [135/95]
10 Knees 2 Elbows

______________

AMRAP 5 of:

5 Power Cleans [155/105]
5 Lateral Bar Burpees

[REST 4min between AMRAPS’s]
135/95-165/115-195/145

122817

Outerbridge CrossFit – CrossFit

Warm-up

Coach Mobility (No Measure)

Mini-rom + slingshots 4x20m

Weightlifting

Deadlift (3,3,3+@70,80,90% of 90%+10-15lbs)

Metcon

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

Auxiliary

Barbell Bicep Curl (3×21”s)

Push Up Plank

3×20 “shoulder taps”

122717

Outerbridge CrossFit – CrossFit

Metcon

Metcon (Time)

1,000m row (3.50/4.20)

80 Sit-ups

60 Pull-ups

40 Burpees

20 Squat Clean Thrusters @115/85

Rx+ 185/125

12 Days of CrossFit

Outerbridge CrossFit – CrossFit

12 Days of CrossFit 16′ (Time)

1. Ring Muscle Up, Bar Muscle Up, Strict Pull-up

2. Deadlifts [95/65]
3. Power Cleans


4. Front Squats

5. Push Press

6. Back Squats

7. Knees 2 Elbows

8. Push-Ups

9. KB Swing [72/53]
10. S. Arm DB Snatch Alt [50+/20+]
11. Pull-ups

12. Flights of stairs!

Sorry Ang…

Outerbridge CrossFit – CrossFit

Warm-up


Metcon

Flight Simulator (Time)

For Time:

5 unbroken double unders

10 unbroken double unders

15 unbroken double unders

20 unbroken double unders

25 unbroken double unders

30 unbroken double unders

35 unbroken double unders

40 unbroken double unders

45 unbroken double unders

50 unbroken double unders

45 unbroken double unders

40 unbroken double unders

35 unbroken double unders

30 unbroken double unders

25 unbroken double unders

20 unbroken double unders

15 unbroken double unders

10 unbroken double unders

5 unbroken double unders

[Old School CFNE]

Coach Ab’s (See below…)

3x:

-75 crunches

-25 Kb Obliques Ea.

-75 flutter kicks

122117

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
banded hamstring, classic dynamic, + “Obstacle Course”

Metcon

Metcon (Time)

7 rounds:

200m Farmers Carry [53/35]
3 Power Cleans [185/125]
20 Wall Standard Sit-ups
Rx+ 225/155

121917

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
classic + 3min squat hold + clean progression

Weightlifting

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

Metcon

Metcon (4 Rounds for time)

EVERY 5min for 4 rounds:

500m Row [1.45/2.00]
10 Squat Cleans [155/105]

121817

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
pigeon 2min ea., classic, + 4x20m sling shot

Weightlifting

Deadlift (5,5,5+@65,75,85% of 90% +10)

Metcon

Metcon (Time)

5 rounds for time:

15 push jerks 95/65

15 pull-ups

15 pvc jump overs 24/20
Rx+115/85

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