1.12.18 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

2: Metcon (AMRAP – Reps)

Strength Capacity

5 Rounds:

Max Strict Press (2/3 Bodyweight)

Max Strict Pull-Ups

Rest 3:00 between rounds

*He does NOT have you doing the class Metcon today

3: Metcon (No Measure)

Row Conditioning

On the Minute x 12 (3 Rounds)

Minute 1 – 21/16 Calorie Row

Minute 2 – 18/14 Calorie Row

Minute 3 – 15/12 Calorie Row

Minute 4 – Rest

1.12.18 Unloaded

CrossFit Empirical – Empirical Unloaded

1: Metcon (No Measure)

4 rounds:

(60sec of each movement)

Banded Jump Squats

Banded Goblet Squats

Strict Press

Burpees

Rest

2: Metcon (No Measure)

Core:

5min abs

1.11.18

CrossFit Empirical – CrossFit

1: Metcon (Time)

OPEN & PERFORMANCE – Rx+

100 Double Unders

50 Abmat Sit-ups

25 Med-ball Squat Cleans (20/14)

80 Double Unders

40 Abmat Sit-ups

20 Med-ball Squat Cleans (20/14)

60 Double Unders

30 Abmat Sit-ups

15 Med-ball Squat Cleans (20/14)

40 Double Unders

20 Abmat Sit-ups

10 Med-ball Squat Cleans (20/14)

20 Double Unders

10 Abmat Sit-ups

5 Med-ball Squat Cleans (20/14)

FITNESS – Rx

200 Single Unders

160 Single Unders

120 Single Unders

80 Single Unders

40 Single Unders
The weight on the med-ball should be something that athletes couple complete the round of 25 unbroken if they needed to.

1.10.18

CrossFit Empirical – CrossFit

3: Power Snatch

3-Position Power Snatch

Build to a Heavy Complex

2: Metcon (AMRAP – Rounds and Reps)

OPEN & PERFORMANCE – Rx+

AMRAP 3:

15/12 Calorie Bike

12 Power Snatches (95/65)

Rest 3:00

AMRAP 3:

15/12 Calorie Bike

8 Power Snatches (115/80)

Rest 3:00

AMRAP 3:

15/12 Calorie Bike

4 Power Snatches (135/95)

FITNESS – Rx

12 Power Snatches (65/45)

8 Power Snatches (75/55)

4 Power Snatches (95/65)
Taking what we worked on in the snatch over into the metcon as well. Weights on the barbell go up each round as the reps go down. With the short time windows, we want these to be weight that athletes can cycle every round. Ideally these are completed in 1-2 sets each time. If on the fence about weights, lighter is better as it allows athletes to get more work done. If unable to Schwinn Bike, complete 12/9 Calorie Row. Stagger groups on opposite three minute windows if short on equipment or space. Athletes will assist in switching out weights during their rest for the person they are sharing equipment with. Each round is scored sedately as Rounds + Reps.

1.10.18 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

1: Metcon (No Measure)

Strict Handstand Push-ups

5 Rounds, Not for Score:

1:30 Light Row

:30 Seconds Max Reps Strict Handstand Push-ups

2: Snatch Balance

Snatch Balance

On the Minute x 8

Minutes 1-2 – 65%

Minutes 3-4 – 70%

Minutes 5-6 – 75%

Minutes 7-8 – 80%

3: Hang Snatch

Hang Squat Snatch

6 Sets:

3 Hang Squat Snatches

Set #1 – 70%

Set #2 – 72%

Set #3 – 74%

Set #4 – 76%

Set #5 – 78%

Set #6 – 80%

Rest as needed between