11.12.17 Unloaded

CrossFit Empirical – Empirical Unloaded

1: Metcon (No Measure)

3 rounds

10 DB Half around the World

10 DB Front Raise to Bicep Curl

10 DB Push-up to Squat with bicep curl to OH Press
Allow elbows to drop on curl for full range of motion.

2: Metcon (Calories)

OPEN – PERFORMANCE – FITNESS

3 Rounds of:

AMRAP 4: Bike for Calories

On the 0:00 – 12 Burpees

On Minute 1 – 9 Burpees

On Minute 2 – 6 Burpees

On Minute 3 – 3 Burpees

Rest 2:00 between rounds
On the top of every minute, athletes will complete a set of burpees before accumulating as many calories as possible in the remaining time. Each round, the burpee reps go down. During the two minutes rest, athletes will record their total calories on the bike. Score is total across all three rounds.

Modification: Row

11.11.17

CrossFit Empirical – CrossFit

1: Metcon (Time)

OPEN & PERFORMANCE – Rx+

5 Rounds:

On the 4:00

400 Meter Run

1 Round of “DT” (155/105)

FITNESS – Rx

1 Round of “DT” (115/80)

Score is your slowest round

“DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
Within a 4-minute window, athletes will complete a 400 Meter Run and 1 Round of “DT”. If they finish in 2:00, they have 2:00 to rest before they start the next round. Athletes will keep track of their times for each round, with the slowest time being their score for the day. The weight on the barbell should be something they could complete at least the first couple rounds unbroken within the workout if they had to. If unable to run, complete one of the following:

500 Meter Row

40/30 Calorie Schwinn Bike

11.11.17 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

2: Metcon (No Measure)

Midline

3 Rounds For Quality:

40 GHD Sit-Ups

20 Hip and Back Extensions

Accumulate 1:00 L-Sit

11.10.17

CrossFit Empirical – CrossFit

1: Metcon (AMRAP – Rounds and Reps)

OPEN & PERFORMANCE – Rx+

Teams of 3

AMRAP 25:

10 BB Zercher Reverse Lunges (75/55)

10 Power Cleans (75/55)

20 Lateral BB Hops

200 Meter Row

FITNESS – Rx

(55/35)
*Relay style. Athlete 2 can start once athlete 1 leaves for the row.

11.10.17 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

1: Metcon (Time)

Conditioning

3 Rounds:

7 Ring Muscle-Ups

50 Air Squats

10 Hang Power Snatches (115/80)

2: Metcon (No Measure)

Weightlifting

On the 2:00 x 7:

3 Hang Squat Cleans + 1 Jerk

On the 2:00 x 5:

2 Front Squats

On the Minute x 3:

1 Front Squat

3: Metcon (AMRAP – Reps)

Gymnastics Conditioning

On the Minute x 10

10/8 Calorie Row

Time remaining in each minute:

Max Kipping Handstand Push-ups

11.10.17 Unloaded

CrossFit Empirical – Empirical Unloaded

1: Metcon (Time)

4 rounds:

25 Mountain Climbers

50 Jump Rope

25 Shoulder Taps

50 Jump Rope

25 Push-Ups

50 Jump Rope

25sec Plank Hold

50 Jump Ropes