WHAT THE FIT?!

220919

CrossFit Empire South – CrossFit

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Metcon

Conditioning (AMRAP – Rounds and Reps)

RX

AMRAP 12:

2 rope climbs

10 deadlifts (125/185 lb)

4 rope climbs

10 deadlifts

6 rope climbs

10 deadlifts

– Continue adding 2 reps to the rope climb until time expires.

INTERMEDIATE

AMRAP 12:

1 rope climbs

10 deadlifts (125/185 lb)

2 rope climbs

10 deadlifts

3 rope climbs

10 deadlifts

– Continue adding 1 rep to the rope climbs until time expires.

BEGINNER

2 rope pull-to-stands

10 deadlifts (75/115 lb)

4 rope pull-to-stands

10 deadlifts

6 rope pull-to-stands

10 deadlifts

– Continue to add 2 reps to the rope pull-to-stands until time expires.

Post Workout Strength

Deadlift – 2 Reps (5 Rounds for weight)

On a 10:00 clock:

Build to a heavy 2-rep deadlift

Post Workout Mobility

Stretching (Checkmark)

Accumulate:

1:00 banded shoulder stretch/arm

220917 – Partner Day

CrossFit Empire South – CrossFit

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Partner Metcon

Conditioning (Time)

RX

20 rounds for time with a partner*

(25 Min. Cap)

12 box jump overs (20/24 in)

12 hand-release push-ups

*You go, I go – Partner A completes a full round, then Partner B completes a full round until all rounds are completed.

INTERMEDIATE

20 rounds for time with a partner:

9 box jump overs (20/24 in)

9 hand-release push-ups

BEGINNER

20 rounds for time with a partner:

9 box step overs (16/20 in)

9 hand-release knee push-ups

Post Workout Mobility

Cooldown Stretch (Checkmark)

Accumulate:

1:00 foam roll calf/ leg

1:00 foam roll IT band/ leg

220916

CrossFit Empire South – CrossFit

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Metcon

Conditioning (Time)

RX

For Time (12 Min. Cap):

50 toes-to-bar

400-m run

30 DB deadlifts (35/50 lb)

20 DB hang power cleans

10 DB push presses

INTERMEDIATE

For Time:

50 toes-to-bar

400-m run

30 DB deadlifts (25/35 lb)

20 DB hang power cleans

10 DB push presses

BEGINNER

For Time:

50 knee raises

400-m run

30 DB deadlifts (15/25 lb)

20 DB hang power cleans

10 DB push presses

Post Workout Skill

DB Turkish get-ups (Checkmark)

Accumulate with a partner:

40 DB Turkish get-ups

Stretching (Checkmark)

3 Sets:

:30 lacrosse ball roll/ foot

:30 hamstring stretch/ leg

:30 sit and reach (straddle)

Post Workout Mobility

220915

CrossFit Empire South – CrossFit

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Pre-Workout Skill

Front Squats – 2 Reps (7 Rounds for weight)

EMOM 7:

2 front squats

– from the floor.

Metcon

Conditioning (AMRAP – Reps)

RX

AMRAP 12:

Row 1,750/2,000-m

Max rep front squats (135/205 lb)

INTERMEDIATE

AMRAP 12:

Row 1,750/2,000-m

Max rep front squats (105/155 lb)

BEGINNER

AMRAP 12:

Row 1,500/1,750-m

Max rep front squats (65/95 lb)

Post Workout Mobility

Stretching (Checkmark)

2 Sets:

:30 pigeon stretch/ leg

:30 couch stretch/ leg

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