tag:beyondthewhiteboard.com,2007-12-23:/gyms/6712-rdas-crossfitOutcast Fitness - 2024-03-292024-03-29T08:18:40+01:00beyond the whiteboardhttps://beyondthewhiteboard.com/tag:beyondthewhiteboard.com,2007-12-23:TrackEvent/2036992672024-03-20T02:35:05+01:002024-03-20T02:35:05+01:00Today's Training VideoNote2024-03-29
See "How to Approach Heavy Days" for insight on warming-up, choosing the weight, rest periods, and more.
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results. For more scaling options and modifications research CrossFit.com. Outcast Fitnesshttps://beyondthewhiteboard.com/gyms/6712-outcast-fitnesstag:beyondthewhiteboard.com,2007-12-23:TrackEvent/2036993152024-03-20T02:35:50+01:002024-03-20T02:35:50+01:00Warm-upNote2024-03-29
3-4 Rounds, not for time of:
1 minute of jogging, biking or rowing (increase pace each round)
5-7 Hip & Back Extensions
20 seconds of Lateral Banded Steps
20 seconds of Passive Bar Hang (the goal is to feel a nice stretch in your lats)
5 Hang Power Cleans, starting above the knee (mid-thigh) (empty/light barbell)
5 Power Cleans, starting just below the knee (empty/light barbell)
5 Power Cleans, starting from mid-shin (empty/light barbell)
*If no GHD, then perform hip extensions with a band or do good mornings.
*After the warm-up start slowly increasing loading until you begin your working sets.
*Ensure you are fully warmed-up before beginning the workout. Perform practice rounds if you like.
*If any movements are unfamiliar to you, check the CrossFit Linchpin Youtube channel under the “Linchpin Instructional Videos” playlist, or simply do a YouTube search.
Optional Agility Drill, done after warm-up...
Dot Drill #2
Perform for 2 Rounds with the R foot & 2 Rounds with the L foot. Each Round is 30 Seconds.
Rest 30-60 seconds between rounds. Outcast Fitnesshttps://beyondthewhiteboard.com/gyms/6712-outcast-fitnesstag:beyondthewhiteboard.com,2007-12-23:TrackEvent/2036993632024-03-20T02:36:20+01:002024-03-20T02:36:20+01:00Rx'dEvery 4 mins for 20 mins: Power Cleans2024-03-29
8 Power Cleans, pick load
Every 4 mins for 20 mins.
Outcast Fitnesshttps://beyondthewhiteboard.com/gyms/6712-outcast-fitnesstag:beyondthewhiteboard.com,2007-12-23:TrackEvent/2036994112024-03-20T02:37:06+01:002024-03-20T02:37:06+01:00Wild CardEvery 4 mins for 20 mins: Hang Power Cleans2024-03-29
8 Hang Power Cleans, pick load
Every 4 mins for 20 mins.
Outcast Fitnesshttps://beyondthewhiteboard.com/gyms/6712-outcast-fitnesstag:beyondthewhiteboard.com,2007-12-23:TrackEvent/2036994592024-03-20T02:37:36+01:002024-03-20T02:37:36+01:00ScaledEvery 4 mins for 20 mins: Deadlifts2024-03-29
8 Deadlifts, pick load
Every 4 mins for 20 mins.
Outcast Fitnesshttps://beyondthewhiteboard.com/gyms/6712-outcast-fitnesstag:beyondthewhiteboard.com,2007-12-23:TrackEvent/2036995092024-03-20T02:39:40+01:002024-03-20T02:39:40+01:00Limited EquipmentFQ: Single Leg Dumbbell Deadlifts, Dumbbell Renegade Rows, Broad Jumps, and 1 more2024-03-29
For quality:
Complete 5 rounds of:
15 L/15 R Single Leg Dumbbell Deadlifts, pick load
20 Dumbbell Renegade Rows, pick load
5 Broad Jumps
--then--
50 Dumbbell Power Cleans, pick load
Outcast Fitnesshttps://beyondthewhiteboard.com/gyms/6712-outcast-fitnesstag:beyondthewhiteboard.com,2007-12-23:TrackEvent/2036995612024-03-20T02:44:16+01:002024-03-20T02:44:16+01:00No EquipmentFQ: Jogs, Broad Jumps, Plank Hold, and 1 more2024-03-29
For quality:
Complete 10 rounds of:
Jog, 100 m
5 Broad Jumps
--then--
Complete 5 rounds of:
Plank Hold, 30 secs
15 Burpees
Outcast Fitnesshttps://beyondthewhiteboard.com/gyms/6712-outcast-fitnesstag:beyondthewhiteboard.com,2007-12-23:TrackEvent/2036998462024-03-20T04:16:45+01:002024-03-20T04:16:45+01:00Optional Accessory Work 1 - Option APause Clean Deadlift : 5-5-5-52024-03-29
Pause Clean Deadlift 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Outcast Fitnesshttps://beyondthewhiteboard.com/gyms/6712-outcast-fitnesstag:beyondthewhiteboard.com,2007-12-23:TrackEvent/2048932872024-03-28T16:00:58+01:002024-03-28T16:00:58+01:00Optional Accessory Work 1 - Option BBarbell Good Morning2024-03-29
Barbell Good Morning 15-15-15, using heaviest weight per set
Outcast Fitnesshttps://beyondthewhiteboard.com/gyms/6712-outcast-fitnesstag:beyondthewhiteboard.com,2007-12-23:TrackEvent/2036999512024-03-20T04:19:00+01:002024-03-28T16:01:15+01:00Optional Accessory Work 23 RFQ: Farmer Carries2024-03-29
3 rounds for quality of:
1 Farmer Carry, pick load
Outcast Fitnesshttps://beyondthewhiteboard.com/gyms/6712-outcast-fitnesstag:beyondthewhiteboard.com,2007-12-23:TrackEvent/2037000012024-03-20T04:20:28+01:002024-03-28T16:01:15+01:00Cool Down & StretchingNote2024-03-29
Cool down for 5-15 minutes by casually walking, jogging, biking or rowing, then stretch.
Hamstring Stretch
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side Outcast Fitnesshttps://beyondthewhiteboard.com/gyms/6712-outcast-fitnesstag:beyondthewhiteboard.com,2007-12-23:TrackEvent/2040576362024-03-20T14:27:53+01:002024-03-20T14:27:53+01:00Lesson PlanNote2024-03-29Outcast Fitnesshttps://beyondthewhiteboard.com/gyms/6712-outcast-fitness