08.13.18 Unloaded

CrossFit Empirical – Empirical Unloaded

1: Metcon (No Measure)

45s work / 15s rest

4 rounds:

Banded KB Squat to OH Press

Medball Mtn Climbers

Beast Row

Bike – Sprint

Dbl KB s/l deadlift

Traveling Ape

8.12.18 Unloaded

CrossFit Empirical – Empirical Unloaded

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

250 Meter Row

15 Push-ups
Simple couplet today of rowing and push-ups. The big focus here is making sure push-ups look flawless. We can bring the number of reps down or elevate the hands onto a box or a bench to accomplish that. Ideally this is a variation that they can complete in 1-2 sets per round.

The workout is scored rounds + reps, with every 50 meters on the rowing counting as one rep. Therefore, 20 repetitions total per round.

8.11.18

CrossFit Empirical – CrossFit

1: 31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here
Scaled:

8 Thrusters (95/65)

6 Rope Climbs

11 Box Jumps (24/20)

Use MBs

Rx – 20/14

Scaled – 14/10

8.10.18

CrossFit Empirical – CrossFit

2: Deadlift (Heavy Set of 10)

As always, “heavy” does not mean 10RM and prioritizes sound movement over weight on the barbell.

3: Metcon (Time)

OPEN & PERFORMANCE – Rx+

3 Rounds:

20 Deadlifts (155/105)

20/14 Calorie Bike

20 Hang Dumbbell Reverse Lunges (50’s/35’s)

20/14 Calorie Bike

FITNESS – Rx

3 Rounds:

20 Deadlifts (115/80)

20/14 Calorie Bike

20 Hang Dumbbell Reverse Lunges (35’s/26’s KB)

20/14 Calorie Bike
The weight on the deadlift and the dumbbells within the workout should be relatively light, something that athletes could move for 25+ unbroken repetitions when fresh.

The dumbbell reverse lunges are completed in place with the weight by the side. 20 total alternating repetitions or 10 each leg.

If short on bikes, stagger by 1 minute to prevent backup at the machines.

08.10.18 Unloaded

CrossFit Empirical – Empirical Unloaded

1: Metcon (No Measure)

800m Run

10 s/a RKB swings (ea side)

10 s/a KB Strict Press (ea side)

10 KB Front Squat

1 TGU (ea side)

600m Run

10 s/a RKB swings (ea side)

10 s/a KB Strict Press (ea side)

10 KB Front Squat

1 TGU (ea side)

400m Run

10 s/a RKB swings (ea side)

10 s/a KB Strict Press (ea side)

10 KB Front Squat

1 TGU (ea side)