Thursday, October 21, 2021

CrossFit Empire South – CrossFit

-RX-

For Time (18min Time Cap):

1,000/800m Row

25 Box Jumps (30/24″)

1,000/800m Row

50 Box Jumps (24/20″)

1,000/800m Row

75 Box Jumps (20/14″)

-Intermediate-

For Time:

800/600m Row

20 Box Step-ups (30/24″)

800/600m Row

35 Box Jumps (24/20″)

800/600m Row

50 Box Jumps (20/14″)

-Beginner-

For Time:

600/475m Row

20 Box Step-ups (20/14″)

600/475m Row

30 Box Jumps (20/14″)

600/475m Row

40 Box Step-ups (20/14″

3 Sets:

16 Knees-to-Elbows in Plank

16 Alternating Single-Leg Box

Squats

Accumulate:

1:00 Calf Stretch / Side

1:00 Lacrosse Ball Roll / Foot

5 Rounds For Time:

400m Run

500m Row

10 Box Jumps

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