by admin | Oct 17, 2017 | Workout of the Day
CrossFit Empirical – Competitors Work/Extra Work
1: Metcon (AMRAP – Reps)
Strict Handstand Push-ups
3 Rounds:
40% of Max Unbroken Strict Handstand Push-ups
30% of Max Unbroken Strict Handstand Push-ups
20% of Max Unbroken Strict Handstand Push-ups
*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.
3: Metcon (No Measure)
Conditioning
On the Minute x 12 (4 Rounds)
1st: 15 Deadlifts (225/155)
2nd: 15 GHD Sit-Ups
3rd: Max Calorie Bike
4: Metcon (No Measure)
Midline
Accumulate 75 Weighted Hip Extensions (35/25)
by admin | Oct 17, 2017 | Workout of the Day
CrossFit Empirical – CrossFit
2: Deadlift
Build to a Heavy Set of 5
3: Metcon (Calories)
OPEN – Rx+
Teams of 3:
On the Minute x 12 (4 Rounds)
10 Deadlifts (225/155)
20 AbMat Sit-Ups
Max Calorie Bike
PERFORMANCE – Rx
DL – 205/145
FITNESS – Scaled
DL – 185/135
The deadlifts in the conditioning piece should be a weight athletes could complete 20+ repetitions unbroken when fresh. If not equipped with a bike, substitute a max calorie row.
Athletes will each start at a different station, rotating on the minute. For example, athlete 1 will begin on the barbell, athlete 2 will begin on the abmat, and athlete 3 will begin on the bike. At the top of each minute, they will rotate movements.
by admin | Oct 16, 2017 | Workout of the Day
CrossFit Empirical – CrossFit
1: Squat Snatch
On the Minute x 12 (3 Rounds)
Minute 1 – 2 Reps @ 70%
Minute 2 – 2 Reps @ 73%
Minute 3 – 2 Rep @ 76%
Minute 4 – Rest
Modification:
Power Snatch
2: Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Weight on the barbell should be something that athletes could complete 25+ repetitions unbroken when fresh. Score at the end of the workout is total reps.
by admin | Oct 16, 2017 | Workout of the Day
CrossFit Empirical – Competitors Work/Extra Work
1: Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
2: Squat Snatch
On the Minute x 12 (3 Rounds)
Minute 1 – 2 Reps @ 70%
Minute 2 – 2 Reps @ 73%
Minute 3 – 2 Rep @ 76%
Minute 4 – Rest
by admin | Oct 15, 2017 | Workout of the Day
CrossFit Empirical – Empirical Bootcamp
1: Metcon (No Measure)
16min
(45sec on/15sec off)
Bike
Ice Skater Curtsey Lunge
Burpees
Jumping Lunges
2: Metcon (No Measure)
“Midline Madness”
4 Sets, not for time:
15 Abmat Sit-Ups
20 Supermans
25 Flutter Kicks
30 Banded Good Mornings
by admin | Oct 14, 2017 | Workout of the Day
CrossFit Empirical – Competitors Work/Extra Work
2: Metcon (Time)
21 Calorie Row
5 Rope Climbs
15 Calorie Row
3 Rope Climbs
9 Calorie Row
1 Rope Climb
