CrossFit Empire South – CrossFit
Pre-workout Strength
Deadlift: 4 Sets of 3 Reps at 90% (4 Rounds for weight)
Deadlift:
4 sets of 3 reps at 90% of 1 rep max.
– Rest 2:00 between sets.
Metcon
AMRAP 3: Ring Dips, SDHP, Pull-ups, and Thrusters (AMRAP – Rounds and Reps)
RX
AMRAP 3:
7 ring dips
10 sumo deadlift high-pulls (55/75 lb)
Rest 5 min. then…
AMRAP 3:
7 pull-ups
10 thrusters (55/75 lb)
SCALED
AMRAP 3:
4 ring dips
10 sumo deadlift high-pulls (55/75 lb)
Rest 5 min. then…
AMRAP 3:
4 pull-ups
10 thrusters (55/75 lb)
INTENDED STIMULUS:
A) Complete 3 or more rounds in each AMRAP.
B) Barbell loading should be light and unbroken for all rounds.
C) Ring dips and pull-ups should be completed in 1-2 sets.
D) Prioritize scaling options that allow athletes to move fast.
Post Workout Mobility
Stretching (Checkmark)
Accumulate:
1:00 groiner stretch/side
1:00 banded shoulder stretch/side
CrossFit Empire South 