Friday, April 10, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: “When you face difficult times, know that challenges are not sent to destroy you. They’re sent to promote, increase, and strengthen you.”

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Barbell Complex

E2:00 x 5 Sets

Find a heavy of:

1 Deadlift

1 Hang Squat Clean

1 Split Jerk
There must be a pause after the deadlift before going into the hang squat clean. Remember these are two different movements

Metcon (Time)

“Going Down, Going Up”

For TIme: (30 min cut off)

50 Sit Ups

40 Cal Row

30 Deadlifts (225/155)

200m Run

10 Strict Handstand Push Ups

200m Run

30 Deadlift (225/155)

40 Cal Row

50 Sit Ups
Options for Row if we cannot row:

40 cal bike/800m Run/4:00 run

Options for Deadlift:

Find a cooler, fill a backapck with books, find an object to pick off the ground to hip height

Options for 200m:

Run for 1:00m

Options for Strict Handstand Push Ups:

10 Hand-Release Push Ups

Metcon (Time)

Burn! 12:00pm

Every 4:00 for 5 Rounds:

200m Run

25 Odd Object Ground to Overhead

15 Glute Bridges With Odd Object

5 Burpees Over Odd Object


2 Rounds:

-2:00 Farmers Suitcase Carry Walk with DB, KB, Odd Object. Get a Milk Jug and fill it up with water. Back pack will work for this too. Or we can do a 1:00 hold on one side then switch to the other.

-1:00 Plank Hold

-1:00 Hollow Hold

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