CrossFit Empire South – CrossFit
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Back Squat
EMOM 10:
1 back squat
– Increase load across as many sets as possible.
Metcon (Time)
– RX –
For time (Time Cap 17min):
10 single-leg squats
20 double-unders
20 single-leg squats
40 double-unders
30 single-leg squats
60 double-unders
40 single-leg squats
80 double-unders
50 single-leg squats
100 double-unders
– INTERMEDIATE –
For time:
10 single-leg squats to a box
:30 double-unders
20 single-leg squats to a box
:30 double-unders
30 single-leg squats to a box
1:00 double-unders
40 single-leg squats to a box
1:00 double-unders
50 single-leg squats to a box
1:00 double-unders
– BEGINNER –
For time:
10 air squats
:30 single-unders
20 air squats
:30 single-unders
30 air squats
1:00 single-unders
40 air squats
1:00 single-unders
50 air squats
1:00 single-unders
Cool Down
Accumulate:
1:00 couch stretch/side
1:00 quad foam roll/side
1:00 press-up hold
-Work Your Weakness-
Below is this week’s Work Your Weakness. You can perform these workouts at any point during the week!
-Strength 1-
EMOM 12:
3 sumo deadlifts
– Try to use at least 70% of your 1-rep deadlift.
-Skill 1-
For time:
20 wall walks (:05 hold at the top of the walk)
-Stamina 1-
Every 4:00 for 5 sets:
300-m shuttle run
– Set the shuttle run up in 10-m increments to 50-m (10, 20, 30, 40, and 50). Each 300-m shuttle run should consist of an out and back to each distance: 10-m out and back, 20-m out and back, 30-m out and back, 40-m out and back, 50-m out and back.
– Each shuttle run should be as much of a sprint as possible.
-Stamina 2-
EMOM 12:
4 DB box step-ups (20/24 in) (20/35 lb)
6 box jump-overs
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