7.14.18

CrossFit Empirical – CrossFit

2: Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
2 scaled options:

35 Pull-ups

400 Meter Run

21 Thrusters (95/65)(65/45)

800 Meter Run

21 Thrusters (95/65)(65/45)

400 Meter Run

35 Pull-ups

In this demanding Hero Workout, looking for athletes to choose a weight on the barbell that they would use in “Fran”. This is something that they could complete 21+ repetitions unbroken when fresh. Within the workout, this should ideally be completed in 1-3 sets. If 100 total pull-ups is a lot of volume for athletes, the first option would be to bring each set down to 35 repetitions, or 70 total. To get the intended stimulus, athletes should be able to string together sets of 5-10 each time they hop up.

If unable to run, complete one of the following:

For 400 Meter Runs:

500/400 Meter Row

40/28 Calorie Schwinn Bike

For 800 Meter Runs:

1000/800 Meter Row

80/56 Calorie Schwinn Bike

7.13.18

CrossFit Empirical – CrossFit

1: Overhead Squat (Build to a Heavy Set of 3)

Heavy is relative for the day, and should be a weight that athletes can safely support overhead.

3: Metcon (AMRAP – Rounds and Reps)

OPEN & PERFORMANCE: Rx+

AMRAP 12:

2 Power Snatches (135/95)

4 Overhead Squats (135/95)

16/12 Calorie Row

FITNESS: Rx

AMRAP 12:

2 Power Snatches (95/65)

4 Overhead Squats (95/65)

16/12 Calorie Row
Choose a weight that you could complete for 15+ unbroken overhead squat repetitions when fresh. This is to be completed with one barbell, with all reps taken from the floor.

7.13.18 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

1: Overhead Squat (Build to a Heavy Single for the Day )

*Baseline Testing

2: Metcon (No Measure)

Stamina Squat

On the Minute x 12 (3 Rounds):

Minute 1 – 6 Back Squats @ 65%

Minute 2 – 4 Back Squats @ 70%

Minute 3 – 2 Back Squats @ 75%

Minute 4 – Rest
First week of this progression.

7.12.18

CrossFit Empirical – CrossFit

1: Metcon (AMRAP – Rounds and Reps)

OPEN & PERFORMANCE: Rx+

Teams of 2, AMRAP 20:

50/35 Calorie Bike

50 Kettlebell Swings (70/53)

50/35 Calorie Bike

200 Meter MB Run (20/14)

FITNESS: Rx

Teams of 2, AMRAP 20:

50/35 Calorie Bike

50 Kettlebell Swings (53/35)

50/35 Calorie Bike

200 Meter MB Run (14/10)
Teams will work together to complete as much work as possible in twenty minutes, breaking up repetitions and meters as they see fit. The weight on the kettlebell should be a load that they could swing for 20+ repetitions when fresh. The weight athletes choose for the MB should be something that they can run at a fast pace with each time they get it on their back. One MB is carried between the two partners, who are both running together. If using different weight for the runs, have both athletes run 100 meters, with the other weight readily accessible at the door for the other athlete to pick up for their 100 meter leg. If using different weights for the kettlebell, teams can have multiple bells on the floor. If you are not using the Schwinn Bikes, complete the following:

35/25 Calorie Row

Bike for Teams of 1 Guy, 1 Girl: 42 Calories

7.11.18

CrossFit Empirical – CrossFit

1: Metcon (Time)

For Time:

OPEN & PERFORMANCE – Rx+

50 Clean and Jerks (135/95)

On the Minute – 5 Toes to Bar

FITNESS – Rx

Clean and Jerks (95/65)
Starting on the 0:00 and on every following minute, athletes will complete 5 toes to bar before moving to the barbell to complete 50 clean and jerks for time. The toes to bar do not count towards today’s score, only the time it takes athletes to complete the 50 repetitions on the barbell. The toes to bar variation should be something that athletes will complete unbroken every time on the bar. The weight for the clean and jerks will be athletes “Grace” weight, which is a load they could complete10-15+ repetitions unbroken when fresh.

2: Metcon (Time)

OPEN & PERFORMANCE – Rx+

27-21-15-9:

Calorie Row

Bench Press (135/95)

Chest to Bar Pull-Ups

FITNESS – Rx

Bench Press 95/65

Pull-Ups