6.15.18

CrossFit Empirical – CrossFit

1: Front Squat (Build to a heavy set of 3 )

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

15-12-9

Kettlebell Swing (70/53)

Front Squat (135/95)

Calorie Row

Rest 5 Minutes

AMRAP 5:

15-12-9

Kettlebell Swing (70/53)

Front Squat (115/80)

Calorie Row
Front Squats make an appearance in the strength piece today as well as our 5-minute intervals. After building to a heavy set of three, athletes will choose a weight for the first interval that they could complete 25+ repetitions unbroken when fresh. This goes for the kettlebell on both AMRAPs as well. The front squat weight for the second interval should be a weight that they could complete 30+ repetitions unbroken when fresh. To get the right stimulus, these should be weights that athletes only have to take 1 break maximum on the sets of 15 and 12. If short on equipment, stagger athletes on opposite 5-minute intervals. Both AMRAPs are scored separately as rounds + reps.

6.15.18 comptrain

CrossFit Empirical – Competitors Work/Extra Work

1: Front Squat (Heavy Set of 3)

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

15-12-9:

Kettlebell Swing (70/53)

Front Squat (155/105)

Calorie Row

Rest 5 Minutes

AMRAP 5:

15-12-9:

Kettlebell Swing (70/53)

Front Squat (135/95)

Calorie Row

06.15.18 Unloaded

CrossFit Empirical – Empirical Unloaded

1: Metcon (No Measure)

For time:

800m Run

30 Plate OH Lunges

20 Plate Burpees (lateral)

10 MB wall sit-ups

600m Run

20 Plate OH Lunges

15 Plate Burpees (lateral)

10 MB wall sit-ups

400m Run

10 Plate OH Lunges

10 Plate Burpees (lateral)

10 MB wall sit-ups

6.14.18

CrossFit Empirical – CrossFit

1: Metcon (Time)

OPEN-RX+

4 Rounds For Time:

400 Meter Run

4 Ring Muscle-ups

40 Double Unders

PERFORMANCE-RX

4 Rounds For Time:

400 Meter Run

8 Chest to bar pull-ups

40 Double Unders

4 Rounds For Time:

400 Meter Run

8 pull-ups

40 Double Unders
workout that includes a mile of running and a pair of high skilled movements. Although on the more technical side, the repetition numbers per round is low enough where athletes should not get stuck on the rings or the rope. Within the workout, choosing a rep number or substitutions that allow athletes to complete the muscle-ups and double unders completed in two sets max will help them achieve the correct stimulus. If unable to run, complete one of the following:

40/28 Calorie Schwinn

28/20 Calorie Row

6.13.18

CrossFit Empirical – CrossFit

1: Sumo Deadlift (build to a moderate 3)

2: Metcon (Time)

OPEN&PERFORMANCE-RX

On the 4:00 x 4 Rounds:

100′ Walking Lunge

15 Deadlifts (185/135)

200 Meter Run

score the slowest round

FITNESS-SCALED

On the 4:00 x 4:

100′ Walking Lunge

15 Deadlifts (155/105)

200 Meter Run
Keeping things varied today by building to a heavy 3-rep Sumo Deadlift. While this may seem like an odd variation of the deadlift, taking things from the sumo stance looks a lot like many real life activities. This included moving furniture, flipping tires, or an defensive stance in sports like basketball and football. The wider stance also brings the quads and glutes into the picture a little more and may reduce the strain on the lumbar spine. This should be heavy for 3, but not a maximal load.

Following the Sumo Deadlifts, athletes will complete triplet intervals, starting every four minutes. Rounds begin on the 0:00, 4:00, 8:00, and 12:00. The walking lunges are to be completed without any weight. The deadlift should be a weight that athletes could complete at 25+ repetitions unbroken when fresh. Within the workout, looking to complete those in 1-2 sets. Score today is the slowest of the four rounds.