220924 Partner Day!

CrossFit Empire South – CrossFit

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Partner Metcon

Conditioning (AMRAP – Rounds and Reps)

RX

AMRAP 16 w/Partner:

60 double-unders

40 weighted sit-ups (14/20 lb)

20 medicine ball hang squat cleans (14/20 lb)

– One partner works on the AMRAP, while the other runs 400-m. Partners switch when the run is complete. There is NO REST.

INTERMEDIATE

AMRAP 16 w/Partner:

40 double-unders

30 weighted sit-ups (14/20 lb)

20 medicine ball hang squat cleans (14/20 lb)

BEGINNER

AMRAP 16 w/Partner:

60 single-unders

40 sit-ups

20 medicine ball hang squat cleans (10/14 lb)

Post Workout Mobility

Stretching (Checkmark)

2 sets:

:30 cobra stretch

:30 scorpion stretch hold/side

Kelly – Benchmark

CrossFit Empire South – CrossFit

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Benchmark Metcon

(25 min. cap)

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
INTERMEDIATE

5 rounds for time:

400-m run

30 box jumps (16/20 in)

30 wall-ball shots (10/14 lb)

BEGINNER

5 rounds for time:

300-m run

20 step-ups (16/20 in)

20 wall-ball shots (10/14 lb)

Post Workout Mobility

Stretching (Checkmark)

Accumulate:

3:00 of crying post workout

(Start with a gentle sob and build from there)

OR

Accumulate:

1:00 foam roll calf/leg

1:00 lacrosse ball roll/foot

220922

CrossFit Empire South – CrossFit

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Metcon

Conditioning (AMRAP – Rounds and Reps)

RX

AMRAP 10:

15 GHD sit-ups

14/20 Assault bike calories

INTERMEDIATE

AMRAP 10:

15 GHD sit-ups to parallel

14/20 Assault bike calories

BEGINNER

AMRAP 10:

15 sit-ups

9/15 Assault bike calories

Skill Work

Hip and Back Extensions (Checkmark)

Post workout:

For quality:

21-15-9:

GHD hip extensions

GHD back extensions

Post Workout Mobility

Stretching (Checkmark)

2 sets:

:30 frog stretch

:30 couch stretch/leg

220921

CrossFit Empire South – CrossFit

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Skill Work

Weighted Strict Pull-Ups (5 Rounds for weight)

Pre-workout:

5 sets for load:

3 weighted strict pull-ups

Metcon

Conditioning (Time)

RX

For time (15 min. cap):

100 burpee pull-ups

– Pull-up bar is 12 in above reach.

INTERMEDIATE

Same as Rx’d

BEGINNER

For time:

100 jumping pull-ups

– Pull-up bar is 6 in above the top of the head.

Cooldown Stretch (Checkmark)

Accumulate:

2:00 seated straddle stretch

– Hold :40 on the left leg, right leg, and in the center.

Post Workout Mobility

220920

CrossFit Empire South – CrossFit

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Skill Work

Shoulder Press (8 Rounds for weight)

Pre-workout:

8 sets for load:

2 shoulder presses

Metcon

Conditioning (Time)

RX

2 rounds for time (10 min. cap):

27 push presses (75/115 lb)

38/54 calorie row

INTERMEDIATE

2 rounds for time:

27 push presses (65/95 lb)

38/54 calorie row

BEGINNER

2 rounds for time:

27 push presses (empty bar)

38/54 calorie row

Post Workout Mobility

Stretching (Checkmark)

2 Sets:

:30 alternating scorpion stretch

:30 forearm stretch/side