Thursday, December 17, 2020

CrossFit Empire South – CrossFit

If you are participating in Battle of the Boxes, you should either:
Rest Today
Active Recovery Tomorrow
Active Recovery Today
Rest Tomorrow
Here is your Active Recovery GOAT Day for those athletes:
-Row 5 mins/Bike 5 mins/Jog 400m x3
Come in and stay to the side of class for this

View Public Whiteboard

Shoulder Press

E2:00 x 5 Sets

Set 1: 5 reps @ 40%

Set 2: 5 reps @ 50%

Set 3: 5 reps @ 60%

Set 4: 5 reps @ 50%

Set 5: 5 reps @ 40%
We are maxing out on this lift next week!

Metcon (Time)


Partner Workout

For Time: (20 min time cap)

50 Devil’s Press (2×50/2×35)

* Partner Holds Plank (elbows)

75 Burpee Box Jump Overs (24/20)

* Partner Dead Hangs (pull up bar)

100 HSPU

* No Hold

*split all reps between partners as desired
Scaling for HSPUs will be partners doing regular push ups, while one works, the other is holding Kettlebells in a Farmers Carry Hold

Burn! 12:00pm

3 Rounds For Time:

60 Single Jump Rope

20 Double Dbell Deadlifts

60 Single Jump Rope

20 Double Dbell Squats

60 Single Jump Rope

20 Double Dbell Push Press

*Rest 3 mins Between Rounds

*Each Round has a 5 min time cap*

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