CrossFit Empire South

CrossFit Empire South – CrossFit

*Self Defense Seminar this Saturday! Starts at 11:00AM! Hang out after class and we will learn some new moves from Brian McCoy!

Plate Hops

Pre-workout:

4 sets for reps:

:20 plate hops (45/25 lb)

– Rest :40

– Focus on fast feet and getting as many reps as possible.

Metcon (5 Rounds for reps)

– RX –

5 x 2:00 rounds:

20 DB box step-ups (35/50 lb) (16/20 in)

Max reps of DB push presses

– Rest 2:00 between rounds

– INTERMEDIATE –

5 x 2:00 rounds:

20 DB box step-ups (20/35 lb) (16/20 in)

Max reps of DB push presses

– Rest 2:00 between rounds

– BEGINNER –

5 x 2:00 rounds:

20 DB box step-ups (16/20 in)

Max reps of DB push presses (10/20 lb)

– Rest 2:00 between rounds

Cool Down

3 sets:

:30 reach, roll, and lift

30 banded pull-aparts

-Work Your Weakness-

Below is this week’s Work Your Weakness. You can perform these workouts at any point during the week!

-Strength 1-

Accumulate:

3:00 L-sit hold

then …

3 sets:

15 DB weighted sit-ups

15 hollow rocks

-Skill 1-

3 sets:

1 legless rope climb

3 rope climbs

5 strict toes-to-ropes

– Rest 1:30

– Hang from the rope for the strict toes-to-ropes

-Stamina 1-

EMOM 12:

12 box-facing burpees (20/24 in)

-Stamina 2-

3 sets:

50 unbroken wall balls

– Rest no longer than 4:00 between sets.

– Use a weight that allows you to go unbroken. This may be lighter than you normally use.