4.27.18 comptrain

CrossFit Empirical – Competitors Work/Extra Work

1.: Metcon (No Measure)

Minutes 0:00 – 4:00 – Heavy Pause Front Squat

Minutes 4:00 – 8:00 – Heavy Hang Squat Clean

Minutes 8:00 – 10:00 – Heavy Squat Clean

2.: Front Squat

On the Minute x 10 – 1 Tempo Front Squat

5 seconds to bottom, followed by a 1 second pause. All repetitions taken from the rack.

3.: Metcon (Time)

3 Rounds For Time:

400 Meter Run

21 Burpees

4.25.18 comptrain

CrossFit Empirical – Competitors Work/Extra Work

1.: Metcon (No Measure)

Alternating On th Minute x 12 (6 Rounds):

Odd Minutes – 50 Double-Unders

Even Minutes – Max Strict Handstand Push-ups

Repeat from last week. Aim to improve.

2.: Metcon (No Measure)

Not For Time:

1500 Meter Row

35 Burpees over Rower (Lateral)

50/35 Calorie Assault Bike

35 Burpees over Rower (Lateral)

1500 Meter Row

3.: Metcon (No Measure)

1 Round, Not for Time:

35 GHD Sit-Ups

1 Minute L-Sit (Accumulated)

35 GHD Sit-Ups

4.24.18 comptrain

CrossFit Empirical – Competitors Work/Extra Work

1.: Squat Snatch (build to a heavy single )

2.: Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

1 Ring Muscle-up

1 Squat Snatch (135/95)

2 Ring Muscle-ups

2 Squat Snatches (135/95)

3 Ring Muscle-ups

3 Squat Snatches (135/95)



Up by (1) rep each round

3.: Metcon (No Measure)

2 Rounds, Not for Score:

Minutes 0:00 – 5:00 – Light Pace

Minutes 5:00 – 8:00 – Moderate Pace

Minutes 8:00 – 10:00 – Fast Pace

4.23.18 comptrain

CrossFit Empirical – Competitors Work/Extra Work

1.: Power Clean and Jerk

On the Minute x 12

Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk

Rounds 6-12: 1 Power Clean and Jerk

Repeat from last week.

Build to heavy single, not max, for the day.

2.: Back Squat

10 Reps @ 70%

8 Reps @ 75%

6 Reps @ 79%

4 Reps @ 83%

2 Reps @ 88%

Rest 2 minutes between

score the last set

3.: Metcon (Time)

For Time:

10-8-6-4-2

Deadlift (275/185)

Bench Press (185/115)

Squat Clean (135/95)

4.23.18

CrossFit Empirical – CrossFit

1.: Back Squat (1 set of 2 @80%)

2.: Metcon (Time)

2 Rounds For Time:

400 Meter Run

26 Hand Release Push-ups

400 Meter Run

26 Kettlebell Swings (53/35)

400 Meter Run

26 Sit-ups

400 Meter Run

26 Deadlifts (75/55)

400 Meter Run

26 Air Squats

400 Meter Run

26 Box Jumps (24/20)
40/28 Calorie Schwinn

28/20 Calorie Assault

500/400 Meter Row

4.24.18

CrossFit Empirical – CrossFit

1.: Squat Snatch (build to a heavy single)

2.: Metcon (AMRAP – Rounds and Reps)

OPEN- Rx+

AMRAP 9:

1 Ring Muscle-ups

1 Squat Snatch (135/95)

2 Ring Muscle-ups

2 Squat Snatch (135/95)

3 Ring Muscle-ups

3 Squat Snatch (135/95)



Up by (1) rep until finish

PERFORMANCE-RX

AMRAP 9:

2 Pull-ups

2 Power Snatch (135/95)

4 Pull-ups

4 Power Snatch (135/95)

6 Pull-ups

6 Power Snatch (135/95)



Up by (2) reps until finish

FITNESS- SCALED

AMRAP 9:

2 Pull-ups

2 Power Snatch (75/55)

4 Pull-ups

4 Power Snatch (75/55)

6 Pull-ups

6 Power Snatch (75/55)



Up by (2) reps until finish
In this two part workout, athletes will begin by building to a heavy snatch before completing the workout. If athletes have no interest or goals that involve competing in the sport of CrossFit, we can prescribe them movements that allow them to get a great workout while staying away from “sport specific” movements that typically carry a higher risk. We would consider ring muscle-ups and squat snatches those types of movements.

For athletes who are more interested in life long fitness or improving performance in activities outside the gym, we would replace these with pull-ups and power snatches for both sections. For athletes who do have goals of competing in the sport of CrossFit, but do not yet have the capacity for ring muscle-ups or who do not have them at all, we would guide them down the path to getting there with progressions or a lower volume of muscle-ups. Jumping ring muscle-ups or banded muscle-up transitions would be a good option for today. The weight on the barbell should be a weight that athletes can handle for 10+ unbroken repetitions when fresh, likely something that they did for “Isabel” two weeks back.