12.13.17 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

1: Metcon (No Measure)

Barbell Cycling

Every :90 Seconds x 5

On the 0:00 – 1 Power Clean

On the 0:20 – 1 Hang Squat Clean

On the 1:00 – 1 Squat Clean

From the 1:00 – 1:30 – Change weights + Rest

Round 1 – 60%

Round 2 – 70%

Round 3 – 75%

Round 4 – 80%

Round 5 – 85%

Rest 1:30 (7:30-9:00)

On the Minute x 5 – 1 Heavy Squat Clean

3: Metcon (No Measure)

Recovery

25 Minute Recovery Effort

Athlete’s choice on bike, ski, or row.

12.13.17

CrossFit Empirical – CrossFit

1: Hang Power Clean (Heavy Set of 3)

2: Metcon (Time)

OPEN & PERFORMANCE – Rx+

3 Rounds:

20 Hang Power Cleans (95/65)

20 Front Squats (95/65)

20 Push Press (95/65)

FITNESS – RX

(75/55)
The weight on the barbell should be something that athletes could complete each movement unbroken if they needed to separately.

12.12.17 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

1: Handstand Push-ups

Strict Handstand Push-ups

17 Strict Handstand Push-ups

Rest 1:00

15 Strict Handstand Push-ups

Rest :45

13 Strict Handstand Push-ups

Rest :30

11 Strict Handstand Push-ups

Rest :15

9 Strict Handstand Push-ups

2: Metcon (Time)

8 Rounds, On the 3:00

21/15 Calorie Row

100 Meter MB Sprint (20/14)

Score is slowest round

3: Metcon (No Measure)

Midline

Not For Time:

2:00 L-Sit Hold

2:00 L-Pull-Up Hold

2:00 GHD Hold

12.12.17

CrossFit Empirical – CrossFit

1: Shoulder Press

17 Strict Press

Rest 1:00

15 Strict Press

Rest :45

13 Strict Press

Rest :30

11 Strict Press

Rest :15

9 Strict Press

2: Metcon (Time)

OPEN – PERFORMANCE – FITNESS

Teams of 2

8 Rounds For Time:

400 Meter Row

200 Meter MB Run (20/14)
In this team relay workout, partners will complete full rounds before switching. Each partner will complete four rounds.

12.11.17

CrossFit Empirical – CrossFit

4: Back Squat

On the Minute x 5:

5 Back Squats – 74%

2: Metcon (AMRAP – Rounds and Reps)

OPEN & PERFORMANCE – Rx+

AMRAP 20:

30 Dumbbell Snatches (50/35)

30 Box Jumps (24/20)

30/21 Calorie Bike

30 Toes to Bar

FITNESS – Rx

AMRAP 20:

30 Dumbbell Snatches (35/20)

30 Box Jumps (24/20)

30/21 Calorie Bike

30 Toes to Bar
In today’s workout, the weight on the dumbbell should be something that athletes could complete 20+ repetitions (10 per arm) unbroken if they needed to. Looking to choose a toes to bar variation that athletes can maintain a rhythm with throughout. If unable to Schwinn Bike, complete one of the following:

30/21 Calorie Row

12.11.17 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

1: Muscle-ups

Ring Muscle-Ups

3 Rounds, Not For Time:

30/24 Calorie Row

2 Sets of 25% Max Unbroken Muscle-ups

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 Dumbbell Snatches (50/35)

30 Box Jumps (24/20)

30 Calorie Row

30 Toes to Bar

3: Snatch

Pausing Snatch

2×2 @ 72%

2×2 @ 76%

2×2 @ 80%

One second at knee level

Record 80%