6.18.18

CrossFit Empirical – CrossFit

1: Front Squat (1 rep max )

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

27/21 Calorie Row

21 Deadlifts (135/95)

15 Burpees

9 Push Press (135/95)

06.18.18 Unloaded

CrossFit Empirical – Empirical Unloaded

1: Metcon (No Measure)

4 rounds:

45sec on 15sec off

Station 1: MB Spider Climbers

Station 2: Front + Lat raise + Snow Angel

Station 3: Row

Station 4: KB/DB Thrusters

Station 5: SKT + Front Step

Station 6: KB Deadlift

6.18.18 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

1: Push Press (Build to a 1 Rep Max For the Day)

2: Metcon (AMRAP – Reps)

Gymnastic Conditioning:

AMRAP 7:

Strict Deficit Handstand Push-ups (3″/2″)

On the Minute (Starting at 0:00): 3 Deadlifts @ 75%

4: Metcon (AMRAP – Reps)

Not For Time:

30 GHD Sit-Ups

:30 Second L-Sit Hold

20 GHD Sit-Ups

:20 Second L-Sit Hold

10 GHD Sit-Ups

:10 Second L-Sit Hold

L-Sits do not need to be straight – these are total numbers that we are accumulating towards.

6.17.18 Unloaded

CrossFit Empirical – Empirical Unloaded

1: Metcon (No Measure)

5 Rounds:

40 Banded Good Mornings

30 AbMat Sit-Ups

200 Meter Empty Prowler Push
With quite a bit of volume on banded good mornings, athletes should choose a light resistance band that they could complete all 40 repetitions each round without stopping. Finding a balance here between control and speed, with control being more of the priority. If unable to use prowlers, complete a light weighted run of some kind.

*or get with a partner and do the push..it’s a long way

6.16.18

CrossFit Empirical – CrossFit

1: Metcon (Time)

OPEN&PERFORMANCE-Rx

Teams of 3, For Time (30 Minute Cap):

90/60 Calorie Schwinn Bike

60 Box Jump Overs (24/20)

60 Power Cleans (155/105)

60 Toes to Bar

60 Push Jerks (155/105)

60 Box Jump Overs (24/20)

90/60 Calorie Schwinn Bike

60 Box Jump Overs (24/20)

60 Power Cleans (135/95)

60 Toes to Bar

60 Push Jerks (135/95)

60 Box Jump Overs (24/20)

90/60 Calorie Schwinn Bike

FITNESS-scaled

Teams of 3, For Time (30 Minute Cap):

90/60 Calorie Bike

60 Box Jump Overs (24/20)

60 Power Cleans (105/75)

60 Toes to Bar

60 Push Jerks (105/75)

60 Box Jump Overs (24/20)

90/60 Calorie Bike

60 Box Jump Overs (24/20)

60 Power Cleans (95/65)

60 Toes to Bar

60 Push Jerks (95/65)

60 Box Jump Overs (24/20)

90/60 Calorie Bike
The weight on the barbell in this beefy chipper workout decreases from round 1 to round 2. The weight in the first round should be something that athletes could power clean and push jerk for at least 15+ repetitions unbroken when fresh. Athletes should be able to complete at least 20+ repetitions unbroken of the lifts with the weight in the second round. Teams will have one bar and switch weights, but if different teammates are using different weights, it is ok to have multiple bars on the floor. If unable to Schwinn Bike, complete one of the following:

60/40 Calorie Row

Each Teammate Completes 3 x 100 Meter Sprint (One Athlete Working)

6.15.18

CrossFit Empirical – CrossFit

1: Front Squat (Build to a heavy set of 3 )

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

15-12-9

Kettlebell Swing (70/53)

Front Squat (135/95)

Calorie Row

Rest 5 Minutes

AMRAP 5:

15-12-9

Kettlebell Swing (70/53)

Front Squat (115/80)

Calorie Row
Front Squats make an appearance in the strength piece today as well as our 5-minute intervals. After building to a heavy set of three, athletes will choose a weight for the first interval that they could complete 25+ repetitions unbroken when fresh. This goes for the kettlebell on both AMRAPs as well. The front squat weight for the second interval should be a weight that they could complete 30+ repetitions unbroken when fresh. To get the right stimulus, these should be weights that athletes only have to take 1 break maximum on the sets of 15 and 12. If short on equipment, stagger athletes on opposite 5-minute intervals. Both AMRAPs are scored separately as rounds + reps.