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4.26.19 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

1: Metcon (Distance)

Handstand Walk Practice

10:00 for practice. Distance, varying directions, obstacles. Let’s challenge ourselves at our own respective level.

2: Jerk

Jerk Drive

5 Sets of 3 Repetitions

Aim to add ~5% to our final sets from last week. All sets taken from the rack, resting as needed between sets.

04.26.2019 Unloaded

CrossFit Empirical – Empirical Unloaded

1: Metcon (No Measure)

50 RKB Swings

20 Russian Twists

40 KB Goblet Squats

20 Russian Twists

30 Dbl KB Standing Cleans

20 Russian Twists

20 KB/DB Press

20 Russian Twists

1 mile Run

4.25.19

CrossFit Empirical – CrossFit

1: Metcon (AMRAP – Rounds and Reps)

OPEN-PERFORMANCE-FITNESS

0:00 – 10:00

AMRAP 10

10 Plate Curl to Press

10 Air Squats

150 Meter Run or 15/9 Cal Machine

12:00 – 22:00

AMRAP 10

10 Push-Ups

5/5 Plate Reverse Lunges

10 Hollow Rocks

24:00 – 32:00

AMRAP 8

100m Plate Run or 10/7 Calorie Machine

10 Plate Squats

20 Mountain Climbers

34:00 – 40:00

AMRAP 6

100m Run or 10/7 Calorie Machine

12 Burpees

4.24.19

CrossFit Empirical – CrossFit

1: Deadlift

On the 2:00 x 6 Sets:

Set #1 – 3 Deadlifts

Set #2 – 1 Deadlift

Set #3 – 3 Deadlifts

Set #4 – 1 Deadlift

Set #5 – 3 Deadlifts

Set #6 – 1 Deadlift

Week 3, with the aim being to increase slightly on all lifts.

Record last set

3: Metcon (AMRAP – Rounds and Reps)

OPEN & PERFORMANCE – Rx+

AMRAP 18:

30/21 Calorie Bike

15 Strict Pull-ups

15 Dumbbell Deadlifts (50’s/35’s)

15 Dumbbell Front Squats (50’s/35’s)

FITNESS – Rx

AMRAP 18:

30/21 Calorie Bike

15 Strict Pull-ups

15 Dumbbell Deadlifts (35’s/26’sKB)

15 Dumbbell Front Squats (35’s/26’sKB)

4.24.19 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

2: Bench Press (Building to a “heavy” set.)

Tempo Barbell Bench Press

Tempo is a 5 second lowering phase, and a one second pause with chest contact.

4: Metcon (No Measure)

Midline

Not for Time:

30 GHD Sit-Ups

40 Hollow Rocks

50 AbMat Sit-Ups