230204 – Partner Day

CrossFit Empire South – CrossFit

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Partner Metcon

5 Rounds: Alt. DB Snatches and Box Jump Overs (Time)

RX

5 rounds for time with a partner (18:00 Cap):

30 alternating DB snatches (50/70 lb)

20 box jump-overs (20/24 in.)

– Resting partner hangs from the pull-up bar.

SCALED

5 rounds for time with a partner:

30 alternating DB snatches (35/50 lb)

20 box jump-overs (20/24 in.)

– Resting partner hangs from the pull-up bar.
Intended Stimulus:

14:00-18:00.

DB loading should allow for 7+ reps without resting.

Keep box jump-overs to 1:00 or less.

One athlete works while the other hangs from the pull-up bar.

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230203

CrossFit Empire South – CrossFit

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Metcon

For Time (15:00): Row and V-ups (Time)

RX

For time (15:00):

800/1,000-m row

40 v-ups

600/750-m row

40 v-ups

400/500-m row

SCALED

For time:

800/1,000-m row

40 alternating v-ups

600/750-m row

40 alternating v-ups

400/500-m row
Row Demo

V-up Demo

Intended Stimulus:

11:00-15:00.

Complete the row intervals in 4:00, 3:00, and 2:00 respectively.

V-ups in 1:00-2:00/set.

Complimentary movement pairing for higher intensity.

230202

CrossFit Empire South – CrossFit

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Pre-workout Strength

Deadlift: 5 Sets x 4 Reps at 75% (5 Rounds for weight)

Deadlift:

5 sets of 4 reps at 75% of 1 rep max.

– rest 2:00 between sets.
Deadlift Demo

Metcon

AMRAP 13: Deadlifts, Hang Power Cleans, and Bar Muscle-Ups (AMRAP – Rounds and Reps)

RX

AMRAP 13:

8 deadlifts (105/155 lb)

5 hang power cleans (105/155 lb)

3 bar muscle-ups

SCALED

AMRAP 13:

8 deadlifts (75/115 lb)

5 hang power cleans (75/115 lb)

3 burpee pull-ups
Deadlift Demo

Hang Power Clean Demo

Bar Muscle-up Demo

Intended Stimulus:

6-10 rounds.

Moderate load that athletes should be able to move quickly for unbroken rounds or with deliberate breaks for grip.

This workout will get grippy, so guide athletes to break the work up intentionally to preserve grip for the full 13:00.

230201

CrossFit Empire South – CrossFit

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Weightlifting

Let’s get heavy on our Front Squat today!

Front Squat: 7 Sets x 5 Reps at 70-80% (7 Rounds for weight)

Front Squat:

7 sets at 70-80% of 1 rep max.

5 front squats

– rest 3:00 between sets.

Front Squat Demo

230131

CrossFit Empire South – CrossFit

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Pre-workout Strength

Push Press: 5 Sets x 4 Reps at 75% (5 Rounds for weight)

Push Press:

5 sets of 4 reps at 75% of 1 rep max.

– rest 2:00 between sets

Metcon

Rounds for Reps: Handstand Push-ups, DB Farmer Carry, Ring Dips, and DB Front Rack Hold (AMRAP – Reps)

RX

3 rounds for reps:

1:00 handstand push-ups

1:00 DB farmer carry hold

– Rest 3:00 between couplets

3 rounds for reps:

1:00 ring dips

1:00 DB front rack hold

– Choose your own loading for DBs (note weight in notes)

SCALED

3 rounds for reps:

1:00 pike push-ups

1:00 DB farmer carry hold

– Rest 3:00 between couplets

3 rounds for reps:

1:00 banded ring dips

1:00 DB front rack hold

– Choose your own loading for DBs (note weight in notes)
Handstand Push-up Variations

Intended Stimulus:

Fun gymnastics day. Get uncomfortable and work on weaknesses.

Test yourskills under fatigue.

Reps will vary depending on how you want to tackle this one; some will shoot for higher intensity and some will shoot for strengthening their weaknesses and struggling through tougher versions of the movements.

If you want a tougher challenge, do the movements strict.

Post Workout Mobility

Grip Smash, Trap Smash, Tricep Smash (Checkmark)

Accumulate:

1:00 Barbell Grip Smash

1:00 Supinated Trap Smash (lacrosse ball) in Overhead position

1:00 Triceps Smash (lacrosse ball)