8.15.18

CrossFit Empirical – CrossFit

1: Metcon (Weight)

OPEN – PERFORMANCE – FITNESS

“Big Clean Complex”

6 Sets of the Following Complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
The “Big Clean Complex” is a perfect example of blurring the line between cardio and weightlifting. Over the course of six sets, athletes will build to a heavy complex. All 12 repetitions are meant to be performed without putting the barbell down.

To provide some structure, we can have athletes begin a new set every 4 minutes. On the clock, that would be (0:00, 4:00, 8:00, 12:00, 16:00, and 20:00). Score is heaviest complex completed across the six sets.

08.15.18 Unloaded

CrossFit Empirical – Empirical Unloaded

1: Metcon (No Measure)

Tabata: 4min

Row

2: Metcon (No Measure)

3min:

30/60/90

1min Rest b/t Rounds

4 Rounds

30s: Box Jumps

60s: DB Snatch

90s: 5 Burpees + 5 DB Full Lateral Raise + 5 Wallball Shots

8.14.18

CrossFit Empirical – CrossFit

2: Metcon (AMRAP – Rounds and Reps)

OPEN – Rx+

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

rest 4 minutes

AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups

PERFORMANCE & FITNESS – Rx

Pull-ups
Interval conditioning featuring only gymnastic and bodyweight movements. The goal on all of these short intervals is to see how far you can get within the four minutes. If the gymnastic movements are completed, athletes will head back to the rower. While some may finish full rounds and others may not, we want to choose rep numbers and movements that allow athletes to get to the gymnastic movement on each round.

Bringing the reps down to 21-15-9, for example, would be an option. Knowing there is equal rest to come, athletes can aim to move quickly through these three movements. The burpees are traditional burpees and only require a small clap overhead and some air under the feet. If short on rowers, stagger on opposite 4-minute intervals.

8.14.18 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

1: Metcon (AMRAP – Rounds and Reps)

Gymnastic Conditioning

AMRAP 5:

20 Double Unders, 2 Kipping Handstand Push-ups

20 Double Unders, 4 Kipping Handstand Push-ups

20 Double Unders, 6 Kipping Handstand Push-ups

Continue to add (2) repetitions per round.

3: Metcon (Time)

Midline

10 Minute Recovery Bike

On the 2:00, 4:00, 6:00, 8:00:

Max Effort L-Sit Hold

8.13.18

CrossFit Empirical – CrossFit

4: Back Squat (3 Sets of 5)

5: Metcon (Time)

OPEN – PERFORMANCE – FITNESS

4 Rounds:

40 Air Squats

30 Sit-ups

20/15 Calorie Bike
If short on machines, stagger by 2 minutes or complete one of the following:

15/10 Calorie Row

200 Meter Run

8.13.18 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

1: 3 position Snatch (5 Sets @ 65%)

2: Metcon (Weight)

Power Snatch + Squat Snatch

1 Complex On the 1:30 x 7 Sets:

Performed @ 75%

3: Pausing Snatch Pulls (5 Sets of 2 at 90%)

Pause 2 Seconds at Knee Level

4: Metcon (Weight)

Back Squat

6 Reps @ 70%

4 Reps @ 75%

2 Reps @ 80%

6 Reps @ 72%

4 Reps @ 77%

2 Reps @ 82%

6 Reps @ 74%

4 Reps @ 79%

2 Reps @ 84%

All Sets completed On the 2:00
Record 84%