230130

CrossFit Empire South – CrossFit

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Bring a Friend Week!

Bring a friend week is back! Feel free to bring a friend to workout with you this week. They can come as much as they would like to ALL WEEK LONG!

Metcon

AMRAP 20: SA KB Swings, Row, and Back Rack Lunges (AMRAP – Rounds and Reps)

RX:

AMRAP 20:

10 single-arm KB swings, right (35/53 lb)

10 single-arm KB swings, left

250-m row

10 barbell back rack lunges, right (65/95 lb)

10 barbell back rack lunges, left

– KB swings to eye level.

SCALED

AMRAP 20:

10 single-arm KB swings, right (25/35 lb)

10 single-arm KB swings, left

250-m row

10 barbell back rack lunges, right (55/75 lb)

10 barbell back rack lunges, left

– KB swings to eye level.

Demo:

Single-arm KB Swing Demo
Intended Stimulus:

Complete 5-7+ rounds.

Light KB and barbell.

Perform unbroken sets of KB swings and lunges.

Post Workout Mobility

Lacrosse Ball and Foam Roller (Checkmark)

Accumulate:

1:00 Anterior Deltoid Smash with Lacrosse Ball

Anterior Deltoid Smash

1:00 Left and Right Lower Back Foam Roll (1:00/side)

1:00 Foam Roll Quad (1:00/side)

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230128 – Partner

CrossFit Empire South – CrossFit

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Partner Metcon

Teams of 2 for Time (25:00): Box Jump Overs + (Time)

RX

Teams of 2 – for time (25:00 Cap):

50 box jump overs (20/24 in)

70 deadlifts (155/225 lb)

50 box jump overs

70 toes-to-bars

50 box jump overs

70 front squats (105/155 lb)

50 box jump overs

70 pull-ups

– One person works at a time. Break reps any way you want, but you must finish one exercise before moving to the next.

SCALED

Teams of 2 – for time (25:00 Cap):

50 box stepovers (20/24 in)

70 deadlifts (135/185lb)

50 box jump overs

70 toes-to-bars

50 box jump overs

70 front squats (95/135lb)

50 box jump overs

70 pull-ups

230127

CrossFit Empire South – CrossFit

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Oly Strength

We’re going to spend today working on the Olympic Lift, the Snatch!

Power Snatch: 7 Sets of 2 Reps (7 Rounds for weight)

For load:

Power Snatch

2-2-2-2-2-2-2

Squat Snatch: 7 Sets of 1 Rep (7 Rounds for weight)

For load:

Squat Snatch

1-1-1-1-1-1-1

230126

CrossFit Empire South – CrossFit

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Metcon

For Time (15:00): 150 Wall-Ball Shots with 7 Burpees to a Plate (Time)

RX

For time (15:00 Cap):

150 wall-ball shots (14/20 lb) (9/10 ft)

– Starting at 0:00 and every 2:00 after, perform 7 burpees to a plate.

SCALED

For time:

150 wall-ball shots (10/14 lb) (9/10 ft)

– Starting at 0:00 and every 2:00 after, perform 7 burpees to a plate.

Post Workout Skill

Plank Hold and Handstand Hold (Checkmark)

Post-workout:

Accumulate:

2:00 plank hold

2:00 handstand hold

CrossFit Open Workout 18.1

CrossFit Empire South – CrossFit

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Benchmark Metcon

Continuing our preparation for the 2023 CrossFit Open, today we’ll be doing Open Workout 18.1.

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row