Thursday, September 24, 2020

CrossFit Empire South – CrossFit

View Public Whiteboard

Tabata Core!

20s Work/ 10s Rest for 8 Rounds of:

Landmine Oblique Twists

https://youtu.be/4dGj7rES9pY

Front Squat

E2:00 x 6 Sets

5-5-5-5-5-6

@70-80% of 1RM

Metcon (No Measure)

EMOM x 16

Odd Min -18 Wall Balls (20/14)

Even Min- 200/175m Row or 100m Run or 7/5 Cal Bike
Cool Down:

1:00 of Couch Stretch on each leg

1:00 Child’s Pose

1:00 Thread the Needle on each shoulder

Burn! 12:00pm

Warm Up:

3 Rounds of:

20s Plank Hold

20 Banded Pull Aparts

20 Banded Curls

EMOM x 20

1:00 Mountain Climbers

1:00 Cal Bike

1:00 Dumbbell Snatches

1:00 Rest

Leave a Reply

Search

Popular Posts

  • 09-30-23

    Partner Metcon AMRAP 30 w/Partner (Ascending Reps): Front Squats, C2B Pull-ups, Deadlifts RX AMRAP 30 w/ Partner: Front Squat (105/155 lb) Chest-to-Bar Pull Ups (Added Challenge: Bar Muscle-ups) Deadlifts (105/155 lb) – Ascending Rep Scheme: 1.1.1, 2.2.2, 3.3.3, … continue adding one rep each round. – Partners run 100-m together between each round. – Split…

  • 09-29-23

    Pre-workout Strength Push Jerk: 4 Sets of 3 Reps at 80% Push Jerk: 4 sets of 3 reps at 80% of 1 rep max. – Rest 2:00 between sets. Metcon For Time (10:00): Box Jump-Overs and HSPUs RX For time (10:00): 40 box jump-overs (20/24 in) 20 handstand push-ups 30 box jump-overs 15 handstand push-ups…

  • 09-28-23

    Benchmark Metcon Daniel For Time50 Pull-Ups400 meter Run21 Thrusters (95/65 lb)800 meter Run21 Thrusters (95/65 lb)400 meter Run50 Pull-Ups

Categories

Tags

There’s no content to show here yet.

%d