by admin | Jul 20, 2018 | Workout of the Day
CrossFit Empirical – CrossFit
1: Metcon (Weight)
Squat Clean
On the Minute x 12 (3 Rounds):
Minute 1: 3 Reps @ 70%
Minute 2: 2 Reps @ 75%
Minute 3: 1 Rep @ 80-86%
Minute 4: Rest
*Record 1 Rep
Scale: Power Clean
2: Metcon (AMRAP – Rounds and Reps)
OPEN & PERFORMANCE: Rx+
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
rest 4 minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
rest 4 minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)
FITNESS: Rx
Power Cleans (115/80)
Power Cleans (95/65)
Power Cleans (75/55)
Bringing the intensity with a quick interval work today. Looking for all athletes to get to the burpee box jump overs on each round. We can adjust weights or reps as necessary to accomplish that. If athletes finish the burpee box jump overs, they will head back to the rower. The weights on the barbell get lighter each round. These should be weights that athletes could complete at least 15, 20, and 25 reps unbroken respectively.
by admin | Jul 20, 2018 | Workout of the Day
CrossFit Empirical – Competitors Work/Extra Work
3: Metcon (No Measure)
Midline
Not For Time:
1:00 L-Sit Hold
2:00 D-Ball Hold (100/70)
:30 Second L-Sit Hold
1:00 D-Bal Hold (100/70)
:15 Second L-Sit Hold
:30s D-Bal Hold (100/70)
Either use the stones out back or a weighted Barbell
by admin | Jul 18, 2018 | Workout of the Day
CrossFit Empirical – CrossFit
2: Metcon (No Measure)
Power Snatch
On the Minute x 9:
1 Snatch Pull
1 Low Hang Power Snatch
3: Metcon (Time)
OPEN & PERFORMANCE: Rx+
For Time:
200 Double Unders
1,500 Meter Row
100 Wallballs (20/14)
50/35 Calorie Bike
FITNESS: Rx
For Time:
400 Single Unders
1,500 Meter Row
100 Wallballs (14/10)
50/35 Calorie Bike
Longer chipper workout today. Athletes will move through each movement in order, choosing a weight on the medicine ball that they are capable of completing 30+ wallballs unbroken when fresh. Stagger by 5-6 minutes if short on machines. If unable to Bike, complete one of the following:
50/35 10 Meter Shuttle Runs
35/25 Calorie Row
by admin | Jul 18, 2018 | Workout of the Day
CrossFit Empirical – Empirical Unloaded
1: Metcon (No Measure)
30/60/90
4 Rounds:
30s KB Clean Press (single KB)
60s Plate OH Lunges
90s Dbl KB Complex: 1 swing + 1 clean + 1 Front Squat
(KB complex: continue to add 1 rep per move for the entire 90s. Rep scheme 1 + 1 + 1, 2 + 2 + 2, 3 + 3 + 3… etc)
1: Metcon (No Measure)
Tabata Core:
Plank Reach Out
Plank Step Out
by admin | Jul 18, 2018 | Workout of the Day
CrossFit Empirical – Competitors Work/Extra Work
1: Metcon (No Measure)
Snatch Primer
On the Minute x 7:
Snatch Pull
Hang Snatch High Pull
2 Hang Power Snatches
Perform between 40-50%
by admin | Jul 17, 2018 | Workout of the Day
CrossFit Empirical – CrossFit
3: Dumbbell Push Press
3 Sets:
10 Dumbbell Push Presses
15 Weighted AbMat Sit-ups
Record DB PP weight only
1: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Athletes should choose a weight on the kettlebell that they are confident they will go unbroken with on all three rounds and a pull-up variation that they could complete unbroken when fresh. If unable to run today, complete one of the following:
500/400 Meter Row
40/28 Calorie Schwinn Bike
