221122

CrossFit Empire South – CrossFit

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Pre-Workout Skill

EMOM 8: Push Jerks (8 Rounds for weight)

EMOM 8:

3 push jerks

Metcon

Conditioning (Time)

RX

2 rounds for time (12:00):

100 double-unders

25 shoulder-to-overheads (65/95 lb)

25 burpees

INTERMEDIATE

2 rounds for time:

1:30 double-unders

25 shoulder-to-overheads (55/75 lb)

25 burpees

BEGINNER

2 rounds for time:

100 single-unders

25 shoulder-to-overheads (35/45 lb)

15 burpees

Post Workout Mobility

Stretching (Checkmark)

1 set:

1:00 banded shoulder stretch/side

1:00 pigeon pose/side

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221119 – Partner

CrossFit Empire South – CrossFit

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Pre-Workout Skill

2 Hang Power or Squat Snatches (10 Rounds for weight)

EMOM 10:

2 hang power or squat snatches

Partner Metcon

KB swings (Time)

RX

For time with a partner (16:00 Cap):

200 KB swings (53/70 lb)

– Resting partner holds a single KB in the front rack (35/53 lb).

INTERMEDIATE

For time with a partner:

200 KB swings (35/53 lb)

– Resting partner holds a single KB in the front rack (25/35 lb).

BEGINNER

For time with a partner:

100 KB swings (15/25 lb)

– Resting partner holds a single KB in the front rack (15/25 lb).

Post Workout Mobility

Stretching (Checkmark)

1 set:

400-m walk

:45 scorpion stretch/side

221118

CrossFit Empire South – CrossFit

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Pre-Workout Skill

5 Push Presses (4 Rounds for weight)

4 sets:

5 push presses

– Build to a heavy set of 5-reps.

Metcon

AMRAP Row and Push-ups (AMRAP – Rounds and Reps)

RX

AMRAP 5:

10/15 calorie row

10 push-ups

– Rest 5:00

AMRAP 5:

10/15 calorie row

10 push-ups

INTERMEDIATE

Same as Rx’d

BEGINNER

AMRAP 5:

7/10 calorie row

10 push-ups

– Rest 5:00

AMRAP 5:

7/10 calorie row

10 push-ups

Post Workout Mobility

Cooldown Stretch (Checkmark)

Accumulate:

1:00 banded shoulder stretch/side

1:00 reach, roll, and lift

20.2 – Benchmark

CrossFit Empire South – CrossFit

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Benchmark Metcon

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells
INTERMEDIATE

AMRAP 20:

4 DB thrusters (20/35 lb)

6 knees-to-armpits

:30 double-unders

– Use two DBs.

BEGINNER

AMRAP 20:

4 DB thrusters (10/15 lb)

6 hanging knee raises

24 single-unders

– Use two DBs.

Post Workout Mobility

Recovery (Checkmark)

2 sets:

1:00 foam roll lower back

1:00 foam roll quads

221116 – Heavy Day

CrossFit Empire South – CrossFit

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Metcon

Weighted pull-ups and weighted dips (Checkmark)

RX

EMOM 12:

Minute 1 – 5 strict weighted pull-ups

Minute 2 – 5 strict weighted dips

INTERMEDIATE

EMOM 12:

Minute 1 – 5 strict pull-ups

Minute 2 – 5 strict dips

BEGINNER

EMOM 12:

Minute 1 – 7 ring rows

Minute 2 – 7 push-ups

Post Workout Skill

Assault Bike and DB Farmer Carry (3 Rounds for distance)

3 sets:

On a 2:00 clock:

15/20 cal. assault bike

Max distance DB farmer carry (50/70 lb)

– Rest 2:00 between sets.

– Use two dumbbells.

Post Workout Mobility

Stretching (Checkmark)

2 sets:

:30 double forearm stretch

:30 lacrosse ball pec mash/side