220914

CrossFit Empire South – CrossFit

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Pre-workout Lift

Push Press – 5 Reps (4 Rounds for weight)

4 sets x 5 reps:

Build to a heavy 5 reps.

Metcon

Conditioning (Time)

RX

5 rounds for time (15 Min. Cap):

15 push jerks (65/95 lb)

12 chest-to-bar pull-ups

9 sumo deadlift high pulls (65/95 lb)

INTERMEDIATE

5 rounds for time:

15 push jerks (65/95 lb)

12 kipping pull-ups

9 sumo deadlift high pulls (65/95 lb)

BEGINNER

5 rounds for time:

15 push jerks (45/65 lb)

12 ring rows

9 sumo deadlift high pulls (45/65 lb)

Post Workout Mobility

Cooldown Stretch (Checkmark)

Accumulate:

30 reach, roll, and lift

220912

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon

Expect to see some tougher metabolic conditioning workouts over the next few weeks as this will be our focus throughout the month of September!

Conditioning (5 Rounds for time)

RX

Every 5:00 x 5 rounds:

12/15 calorie assault bike

12 hang power cleans (95/135 lb)

15 lateral burpees over the barbell

12 alternating front-rack lunges (95/135 lb)

INTERMEDIATE

Every 5:00 x 5 rounds:

12/15 calorie assault bike

12 hang power cleans (65/95 lb)

15 lateral burpees over the barbell

12 alternating front-rack lunges

BEGINNER

Every 5:00 x 5 rounds:

7/10 calorie assault bike

12 hang power cleans (55/75 lb)

10 lateral burpees over the barbell

12 alternating front-rack lunges

Post Workout Mobility

Foam Rolling (Checkmark)

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves

220910 – Partner Day!

CrossFit Empire South – CrossFit

Ladies Lifting Clinic

Ladies Lifting Clinic Today from 2pm – 4pm

Partner Metcon

Metcon (Time)

RX

3 rounds for time (25 Min. Cap):

48 back squats (95/135 lb)

36 push presses

* Split reps as needed with a partner  ​​

INTERMEDIATE

3 rounds for time:

48 back squats (75/115 lb)

36 push presses

* Split reps as needed with a partner

BEGINNER

3 rounds for time:

48 back squats (65/95 lb)

36 push presses

* Split reps as needed with a partner ​​​​​

Cooldown

Metcon (Checkmark)

2 Sets:

1:00 foam roll glutes/side

1:00 foam roll T-spine

220909

CrossFit Empire South – CrossFit

Pre-workout:

Metcon (Checkmark)

EMOM 7:

1-2 rope climbs

Metcon

Metcon (Time)

RX

5 rounds for time (15 Min. Cap):

:30 L-sit hold

:30 plank hold

:30 chin-over-bar hold

:30 plank hold

INTERMEDIATE

5 rounds for time:

:20 L-sit hold

:30 plank hold

:20 chin-over-bar hold

:30 plank hold

BEGINNER

5 rounds for time:

:20 tuck hold

:20 plank hold

:20 banded chin-over-bar hold

:20 plank hold

Cooldown Stretch

Metcon (Checkmark)

1 set:

1:00 lacrosse ball or foam roller abdominal mash/side

:30 samson stretch/side