9.20.18
CrossFit Empirical – CrossFit
1: Metcon (Time)
OPEN – PERFORMANCE – FITNESS
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)
9.19.18 CompTrain
CrossFit Empirical – Competitors Work/Extra Work
3: Metcon (Weight)
Body Armor
3×10 Single Arm Dumbbell Bench Press (Each Side)
3×10 Single Arm Dumbbell Overhead Press (Each Side)
After each set, complete 15 GHD Sit-ups
09.19.18 Unloaded
CrossFit Empirical – Empirical Unloaded
1: Metcon (No Measure)
AMRAP 3:
4 Rounds
3min Work / 90s Rest
10 Beast Up-downs
10 DB/KB Seesaw Press (total)
10 Beast Steps (fwd + rev)
10 KB Swings
3min Rest:
Core Blast
Coaches Choice
9.19.18
CrossFit Empirical – CrossFit
1: Front Squat
3×3 @ 80%
3×2 @ 85%
3×1 @ 90%
Rest as needed between sets.
Record 90%
2: Metcon (Time)
OPEN & PERFORMANCE – Rx
For Time:
1 Mile Run
100 Double Unders
30 Front Squats (135/95)
800 Meter Run
50 Double Unders
20 Front Squats (135/95)
400 Meter Run
25 Double Unders
10 Front Squats (135/95)
FITNESS – Scaled
For Time:
1 Mile Run
200 Single Unders
30 Front Squats (95/65)
800 Meter Run
100 Single Unders
20 Front Squats (95/65)
400 Meter Run
50 Single Unders
10 Front Squats (95/65)
Stimulus wise, we are looking to challenge ourselves with a moderate to light FS. One that we are confident we could complete 30+ reps unbroken when fresh. Inside the workout, we may break that first set 2 or 3 times for quick sets.
If you are not running today, complete on the rower for 1600, 800 and 400 meters.
9.18.18
CrossFit Empirical – CrossFit
1: Tempo Deadlift (7 Sets of 3)
Regular pull off ground, 5 second negative.
Competitors:
*After each set, complete 25′ Handstand Walk
2: Metcon (Time)
OPEN – Rx+
200 Meter Run
21 Deadlifts (225/155)
200 Meter Run
18 Strict Handstand Push-ups
200 Meter Run
15 Deadlifts (225/155)
200 Meter Run
12 Strict Handstand Push-ups
200 Meter Run
9 Deadlifts (225/155)
200 Meter Run
6 Strict Handstand Push-ups
PERFORMANCE – Rx
200 Meter Run
21 Deadlifts (225/155)
200 Meter Run
18 Dumbbell Strict Press (50’s/35’s)
200 Meter Run
15 Deadlifts (225/155)
200 Meter Run
12 Dumbbell Strict Press (50’s/35’s)
200 Meter Run
9 Deadlifts (225/155)
200 Meter Run
6 Dumbbell Strict Press (50’s/35’s)
FITNESS – Scaled
Deadlifts (155/105)
Kettlebell Strict Press (26’s/18’s)
If unable to Run complete a 200m Row
On Deadlifts, we are looking for a load we are very, very confident we can complete that first 21 reps unbroken with.
On the HSPU, we are looking to challenge ourselves here, but should be a volume count we feel very confident we can clear the 18 reps in with at most 2 quick breaks.
9.17.18
CrossFit Empirical – CrossFit
2: Back Squat (3 Sets of 9 (64-68-72%))
Competitors:
*After each set, complete 50% of Max Ring Muscle-ups
3: Metcon (Time)
OPEN & PERFORMANCE – Rx+
3 Rounds:
400 Meter Run
20 Dumbbell Snatches (50/35)
20/15 Calorie Bike
FITNESS – Rx
3 Rounds:
400 Meter Run
20 Dumbbell Snatches (35/26KB)
20/15 Calorie Bike
If unable to Bike complete 21/15 Cal Row