230527

CrossFit Empire South – CrossFit

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Open Gym

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Metcon

3 Rounds for Time w/Partner (25:00): Row, Synchro Handstand Hold, GHD Hip Ext. (Time)

RX

3 rounds for time with a partner (25:00):

50 cal assault bike or row

1:00 synchronized handstand hold

50 GHD hip extensions

– Split up the bike/row and hip extensions; one person working at a time.

SCALED

3 rounds for time with a partner:

40 cal assault bike or row

:40 synchronized pike handstand hold

40 GHD hip extensions

– Split up the bike and hip extensions; one person working at a time.
INTENDED STIMULUS:

A) 18:00-25:00.

B) With built-in rest for partners, this should be a fast workout. Once one partner starts to fatigue, they should transition quickly to stay fresh and hit each round hard.

C) Each round in 6:00-8:00; bikes in 4:00 or less; handstand holds in 2:00 or less; hip extensions in 2:00 or less.

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MURPH DAY!

CrossFit Empire South – CrossFit

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Metcon

Today’s morning classes (5:45am, 9:15am, and Noon) will do the following metcon.

Come join the CFES Community tonight at 5pm for Murph and start your Memorial Day Weekend honoring the sacrifice of Lt. Michael Murphy. We will gather at the gym at 5pm, warm-up on your own. We will start the workout at 5:30pm.

EMOM 21: Every 3:00: Assault Bike or Run or Burpees (Time)

RX

EMOM 21:

Every 3:00 for 7 rounds:

21/16 cal assault bike

or

400-m run

or

25 burpees

SCALED

EMOM 21:

Every 3:00 for 7 rounds:

18/12cal assault bike

or

300-m run

or

20burpees
– Score is actual time worked

Benchmark Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

230525 – Goat Day

CrossFit Empire South – CrossFit

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Goat Day

What is a Goat Day?

”Goat” is a slang term in CrossFit for a movement that is challenging for an individual athlete. Maybe you have trouble with pull-ups or double-unders or muscle-ups…A Goat Day is a dedicated day to work on that weakness and turn it into a strength.

Optional Work

Weighted Pull-ups (7 Rounds for weight)

For Load:

3-2-2-1-1-1-1:

Weighted pull-ups
INTENDED STIMULUS:

A) Find heavy sets of 3 and then 2 pull-ups, and then find a 1-rep-max weighted pull-up. Rest 2:00-3:00 between sets.

B) 20:00 total clock.

Strict Pull-ups: 7 Sets for Max Reps (7 Rounds for reps)

RX

7 sets for reps:

Max-reps strict pull-ups

– Rest 2:00-3:00 between sets.

SCALED

7 sets for reps:

1-5 banded strict pull-ups

– Rest 2:00-3:00 between sets.

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230524

CrossFit Empire South – CrossFit

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Pre-workout Strength

Snatch Balance: 5 Sets of 5 Reps at 65% (5 Rounds for weight)

Snatch Balance:

5 sets of 5 reps at 65% of 1 rep max snatch.

– Rest 2:00 between sets.

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Metcon

For Time (13:00): Row, OH Squats, and Alt DB Snatches (Time)

RX

For time (13:00):

50 calorie row

50 overhead squats (75/115 lb)

50 alternating DB snatches (35/50 lb)

SCALED

For time:

50 calorie row

50 overhead squats (55/75 lb)

50 alternating DB snatches (25/35 lb)
INTENDED STIMULUS:

A) Finish in 7:00-13:00.

B) Complete the row in 2:00-3:30.

C) The overhead squat load should be light-to-moderate and allow athletes to finish in 3:00-5:00.

D) Prior to starting the workout, athletes must demonstrate 10 unbroken squats and 10 unbroken DB snatches.

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230523

CrossFit Empire South – CrossFit

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Metcon

For Time (12:00): Sumo Deadlift High Pulls and Thrusters (Time)

RX

For time (12:00):

27-21-15-9:

Sumo deadlift high pulls (65/95 lb)

Thrusters

SCALED

For time:

27-21-15-9:

Sumo deadlift high pulls (55/75 lb)

Thrusters
INTENDED STIMULUS:

A) 7:00-12:00.

B) The barbell load should be light. Use the same weight for both movements.

C) Complete the rounds of 27 and 21 in 2-3 sets for each movement.

D) Finish the 27 sumo deadlift high pulls by 2:00 and the 27 thrusters by 4:00.

Post Workout Skill

Max KB OH Hold, Front Rack Hold, and Farmers Hold (Weight)

Post-workout:

1 set:

Max double-KB overhead hold

– Rest 1:00

Max double-KB front rack hold

– Rest 1:00

Max double-KB farmers hold

– Athlete chooses the load.

– Must be able to hold for at least :30/movement.

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