1.17.18 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

1: Metcon (AMRAP – Rounds and Reps)

Barbell Cycling

5 Rounds:

:25 Seconds – AMRAP Clean and Jerks (135/95)

Rest :35 Seconds

1.17.18

CrossFit Empirical – CrossFit

2: Deadlift (Build to a Heavy Set of 3)

3: Metcon (AMRAP – Rounds and Reps)

OPEN & PERFORMANCE – Rx+

AMRAP 20:

1 Deadlift (315/205)*

10 Toes to Bar

15 Barbell Facing Burpees

FITNESS – Rx

AMRAP 20:

1 Deadlift (205/175)*

10 Toes to Bar

15 Barbell Facing Burpees
The weight on the barbell should be heavy for a deadlift, but not max effort. This should be a load that athletes could complete 5 touch and go repetitions when fresh.

1.17.18 Unloaded

CrossFit Empirical – Empirical Unloaded

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

10 KB Deadlifts

10 V-Ups

15 Burpees Over KB

1.16.18 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

1: Handstand Push-ups

Strict Handstand Push-ups

5 Rounds, Not for Score:

1:30 Light Row

:30 Seconds Max Reps Strict Handstand Push-ups

1.16.18

CrossFit Empirical – CrossFit

1: Push Press

5 Rounds, Not for Score:

1:30 Light Row

:30 Seconds Max Reps Push Press

2: Metcon (AMRAP – Rounds)

OPEN – PERFORMANCE – FITNESS

“Tri Sprint Intervals”

5 Rounds of:

AMRAP 4:

30/20 Calorie Row

30/20 Calorie Bike

AMRAP 10 Meter Shuttles

rest 4 minutes
Exactly like the name suggests, these are short and intense intervals consisting of three different movements. The goal is to get to the shuttle runs on every round, so we can adjust calories on the rower and the bike as necessary. For the shuttles, cones can be set 10 meters apart, counting a rep every time one point of contact passes the cone.

If unable to bike altogether, complete 15 burpees lateral over the rower. Score is number of shuttle sprints on each round. If limited on equipment, start groups on opposite four minute intervals.

1.15.18 Unloaded

CrossFit Empirical – Empirical Unloaded

1: Metcon (No Measure)

2 rounds

(3min on/90sec rest)

Station 1

10 Clusters

30 DU’s or 60 Singles

Station 2

10 Bent over Rows

10 Russian KBS

Station 3

10 Bicep Curl to Lateral Raise

10 Burpees

Station 4

10 Sumo DL High-Pull

10 Cal Bike

2: Metcon (No Measure)

Core

2 rounds:

20 Bicycle Kicks

20 MedBall Sit-ups

20 Flutter Kicks