10.17.17 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

1: Metcon (AMRAP – Reps)

Strict Handstand Push-ups

3 Rounds:

40% of Max Unbroken Strict Handstand Push-ups

30% of Max Unbroken Strict Handstand Push-ups

20% of Max Unbroken Strict Handstand Push-ups
*Rest as little as needed between unbroken sets,

and rest 2:00 between rounds.

3: Metcon (No Measure)

Conditioning

On the Minute x 12 (4 Rounds)

1st: 15 Deadlifts (225/155)

2nd: 15 GHD Sit-Ups

3rd: Max Calorie Bike

4: Metcon (No Measure)

Midline

Accumulate 75 Weighted Hip Extensions (35/25)

10.17.17

CrossFit Empirical – CrossFit

2: Deadlift

Build to a Heavy Set of 5

3: Metcon (Calories)

OPEN – Rx+

Teams of 3:

On the Minute x 12 (4 Rounds)

10 Deadlifts (225/155)

20 AbMat Sit-Ups

Max Calorie Bike

PERFORMANCE – Rx

DL – 205/145

FITNESS – Scaled

DL – 185/135
The deadlifts in the conditioning piece should be a weight athletes could complete 20+ repetitions unbroken when fresh. If not equipped with a bike, substitute a max calorie row.

Athletes will each start at a different station, rotating on the minute. For example, athlete 1 will begin on the barbell, athlete 2 will begin on the abmat, and athlete 3 will begin on the bike. At the top of each minute, they will rotate movements.

10.16.17

CrossFit Empirical – CrossFit

1: Squat Snatch

On the Minute x 12 (3 Rounds)

Minute 1 – 2 Reps @ 70%

Minute 2 – 2 Reps @ 73%

Minute 3 – 2 Rep @ 76%

Minute 4 – Rest

Modification:

Power Snatch

2: Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Weight on the barbell should be something that athletes could complete 25+ repetitions unbroken when fresh. Score at the end of the workout is total reps.

10.16.17 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

1: Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

2: Squat Snatch

On the Minute x 12 (3 Rounds)

Minute 1 – 2 Reps @ 70%

Minute 2 – 2 Reps @ 73%

Minute 3 – 2 Rep @ 76%

Minute 4 – Rest

10.15.17 Bootcamp

CrossFit Empirical – Empirical Bootcamp

1: Metcon (No Measure)

16min

(45sec on/15sec off)

Bike

Ice Skater Curtsey Lunge

Burpees

Jumping Lunges

2: Metcon (No Measure)

“Midline Madness”

4 Sets, not for time:

15 Abmat Sit-Ups

20 Supermans

25 Flutter Kicks

30 Banded Good Mornings

10.14.17 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

2: Metcon (Time)

21 Calorie Row

5 Rope Climbs

15 Calorie Row

3 Rope Climbs

9 Calorie Row

1 Rope Climb