by admin | May 24, 2018 | Workout of the Day
CrossFit Empirical – CrossFit
1: Metcon (Time)
OPEN- Rx+
For Time:
27-21-15-9:
Toes to Bar
After each round:
30/20 Calorie Schwinn Bike
50′ Front Rack DB or KB Walking Lunge (50/35)
With 72 toes to bar in today’s workout, athletes should choose a weight that they can find a rhythm with. This is a variation that they are capable of completing 21+ repetitions unbroken when fresh. Following each set of toes to bar, athletes will complete calories on the bike and front rack walking lunges for a total of four sets. Looking for athletes to choose a weight on the DB/KB that allows them to complete at least 100’ unbroken when fresh. Within the workout, this should be a load that allows them to complete the full distance with a maximum of one break. If unable to Schwinn Bike, complete one of the following:
20/14 Calorie Row
200 Meter Run
by admin | May 23, 2018 | Workout of the Day
CrossFit Empirical – CrossFit
1: Squat Snatch (4 sets of 1 @ 75%)
2: Metcon (Time)
OPEN-RX+
For Time:
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups
PERFORMANCE- Rx
For Time:
15-12-9
Power Snatch (95/65)
Overhead Squats (95/65)
Pull-ups
FITNESS- scaled
For Time:
15-12-9
Power Snatch (75/55)
Overhead Squats (75/55)
Pull-ups
by admin | May 23, 2018 | Workout of the Day
CrossFit Empirical – Competitors Work/Extra Work
1: Metcon (Time)
For Time:
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups
2: Metcon (AMRAP – Reps)
Alternating On the Minute x 10:
Odd Minutes – 18/14 Calorie Row
Even Minutes – Max Strict Handstand Push-ups in :30 Seconds
by admin | May 23, 2018 | Workout of the Day
CrossFit Empirical – Empirical Unloaded
1: Metcon (No Measure)
3 rounds:
3min
5 Z-Press (each side)
10 Traveling Ape Jump Squat
2min
10 Beast Up Downs
5 Front Step (R/L) + KB Clean
1min
Abmat Sit-ups
2min rest
by admin | May 22, 2018 | Workout of the Day
CrossFit Empirical – CrossFit
1: Back Squat (3 sets of 2 @70%)
2: Metcon (Time)
5 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral Rower Burpees
-score the slowest of the five rounds
Every four minutes, athletes will complete one round of “Anchored Down” and rest until the next interval begins. Rounds begin on the 0:00, 4:00, 8:00, 12:00, and 16:00. The score today is the slowest of the five rounds. If short on rowers, stagger the second group two minutes behind. These rounds will begin on the 2:00, 6:00, 10:00, 14:00, and 18:00. The goal here is to find a fast pace that athletes can see themselves maintaining over the five rounds.
by admin | May 22, 2018 | Workout of the Day
CrossFit Empirical – Competitors Work/Extra Work
2: Metcon (Time)
5 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral Burpees over Rower
Score is slowest round.
2: Metcon (No Measure)
4 Giant Sets:
Max Effort L-Sit Hold (Paralletes)
20 Weighted Hip Extensions (35/25)
Rest 1:30 between sets.
