230603 – Partner

CrossFit Empire South – CrossFit

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Partner Metcon

For Time w/a Partner (30:00): Run, Curtis-P Complex, Row (Time)

RX

For time with a partner (30:00):

1,000m run

– Split the runs. One person works at a time.

Right into…

50 Curtis-P Complex (55/75 lb)*

* Both partners perform 4 burpees at the TOP of each minute.

Finish with…

800/1,000m row

– Split the row. One person works at a time.

– One person works to accumulate the Curtis-P Complex at a time, switching every minute. The partner on the barbell can start accumulating Curtis-P Complexes as soon as they have finished doing burpees.

SCALED

For time with a partner:

800m run

Right into…

50 Curtis-P Complex (45/55 lb)*

* Perform 3 burpees at the TOP of each minute.

Finish with…

600/800m row

– Partners split the row and run. One person works to accumulate Curtis-P Complex at a time, switching every minute.
INTENDED STIMULUS:

A) 20:00-25:00 total time.

B) Keep the run to 5:00 or less and row to 4:00 or less. This will allow 10:00-12:00 to accumulate Curtis-P Complexes.

C) Expect athletes to slow down as the workout progresses. Challenge them to complete at least 4 Curtis-P complexes per minute throughout the workout.

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230602

CrossFit Empire South – CrossFit

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Pre-workout Strength

Every 2:00 for 6 rounds: 3 Hang Power Snatches (6 Rounds for weight)

Hang Power Snatches:

Every 2:00 for 6 rounds:

3 hang power snatches

Metcon

For time (5:00): Hang Power Snatches and Toes-to-Bars (Time)

RX

For time (5:00):

21-15-9:

Hang power snatches (65/95 lb)

Toes-to-bars

SCALED

For time:

21-15-9:

Hang power snatches (55/75 lb)

Feet-above-shoulders
INTENDED STIMULUS:

A) 3:00-5:00.

B) Quick couplet with a stimulus similar to Fran.

C) This will get grippy!

D) Hang power snatches should feel moderately light at a weight that allows for unbroken sets, although athletes may strategically choose to break these up at no more than 3 sets per round.

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230601

CrossFit Empire South – CrossFit

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Strength Training Day

Back Squat: 7 Sets for Load (7 Rounds for weight)

Back Squat:

For Load:

5-5-3-3-1-1-1
INTENDED STIMULUS:

A) Heavy day!

B) Start at a moderately heavy weight and build to a very heavy single.

C) Aim to start around 65-70% of the 1-rep max.

D) Rest 2:00-3:00 between sets to allow for recovery.

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230531

CrossFit Empire South – CrossFit

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Metcon

5 Rounds for Time (18:00): Double-Unders, Box Step-ups, KB Swings (Time)

RX

5 rounds for time (18:00):

40 double-unders

30 box step-ups (20/24 in)

20 KB swings (35/53 lb)

SCALED

5 rounds for time:

:30 double-under attempts

30 box step-ups (20/24 in)

20 KB swings (26/35 lb)
INTENDED STIMULUS:

A) 12:00-18:00.

B) This workout builds overall conditioning and stamina.

C) Loading, volume, and complexity should allow for large sets. Try to push for at least one unbroken round.

D) Adjust your speed on the box step-ups to keep moving and regain energy for the other two movements.

E) Finish each set of KB swings in 2 sets or less.

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230530

CrossFit Empire South – CrossFit

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Pre-workout Strength

Shoulder Press: 2-Rep Max (Weight)

Shoulder Press:

10:00 to work to a heavy 2-rep-max shoulder press.

Metcon

EMOM 10: DB Shoulder Press and Row/Bike (AMRAP – Reps)

RX

EMOM 10:

7 DB shoulder presses (35/50 lb)

AMReps calorie row or bike

– Use two DBs.

SCALED

EMOM 10:

7 DB shoulder presses (20/35 lb)

AMReps calorie row or bike

– Use two DBs.
INTENDED STIMULUS:

A) Athletes perform both movements in each minute.

B) DB presses should be heavy, but always unbroken.

C) :30-:45 seconds to accumulate calories every round.

D) FAST transitions.

E) Consistent bike/row pace for the first 9 rounds with a sprint to finish.

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