11.17.17

CrossFit Empirical – CrossFit

1: Back Squat (5 Sets of 3 @ 85%)

2: Metcon (No Measure)

OPEN & PERFORMANCE – Rx+

8 Rounds:

:20 Seconds Back Squats (45/35)

:10 Seconds Rest

:20 Seconds Double Unders

:10 Seconds Rest

FITNESS – Rx

Single Unders
The first 20/10 interval is back squats. The second is jump rope. Athletes will alternate between the two for a total of 8 rounds, or 16 total intervals over the course of 8 minutes. Looking to choose a jump rope variation that a solid rhythm can be maintained

11.17.17 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

2: Metcon (No Measure)

Conditioning

8 Rounds

:20 Seconds Back Squats (45/35)

:10 Seconds Rest

:20 Seconds Double Unders

:10 Seconds Rest

Rest 3:00

8 Rounds

:20 Seconds Dumbbell Snatches (50/35)

:10 Seconds Rest

:20 Seconds Kipping Handstand Push-ups

:10 Seconds Rest

Rest 3:00

8 Rounds:

:20 Seconds Calorie Row

:10 Seconds Rest

11.17.17 Unloaded

CrossFit Empirical – Empirical Unloaded

1: Metcon (No Measure)

3 rounds:

20sec Squat Jacks

20sec Rotating In & Out Tucks

20sec Rest

1 min rest

3 rounds:

20sec Ball Star

20sec Jumping Plank to High Knees

20sec Rest

1min rest

3 rounds:

20sec Jumping Jacks

20sec Abmat Sit-up (arms above head)

20sec Rest

2: Metcon (No Measure)

Circuit 1: 30sec rest in b/t

20 Sumo DL to OH Press

20 Side Lunge to OH Press

20 Side Lunge w/Single arm press on opposite side

20 Burpee to Front Raise

20 Reverse Lunge to Squat

Circuit 2: 30sec on/15sec off

Jump Rope

Skiers

1min Side Crossbody Twist

Squat to Squat Jump Switch

11.16.17

CrossFit Empirical – CrossFit

1: Metcon (AMRAP – Rounds and Reps)

OPEN – PERFORMANCE – FITNESS

Teams of 3:

AMRAP 20:

200 Meter Farmers Carry (70’s/53’s)

75/50 Calorie Bike

200 Meter Farmers Carry (70’s/53’s)

75 Wallballs (20/14)
Teams of 3 workout, with partners alternating as they see fit. The weight on the dumbbells or kettlebells should be something that athletes could at least move 100 Meters without dropping if necessary. If unable to bike, complete one of the following:

60/42 Calorie Row

800 Meter Team Run

11.15.17

CrossFit Empirical – CrossFit

1: Metcon (AMRAP – Rounds and Reps)

OPEN & PERFORMANCE – Rx+

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

FITNESS – RX

Power Cleans (115/80)

Power Cleans (95/65)

Power Cleans (75/55)
Bringing the intensity with an interval work triplet today. The weights on the barbell get lighter each round and should be something that athletes could complete in 1-3 sets within the workout.