WHAT THE FIT?!

230118

CrossFit Empire South – CrossFit

View Public Whiteboard

Pre-workout Strength

Push Press 5 x 5 at 70% (5 Rounds for weight)

Push Press:

5 sets of 5 reps at 70% of 1RM

– rest 1:30 between sets

Metcon

AMRAP 15: Handstand Hold, L-sit, Shoulder Presses, and GHD Sit-ups (AMRAP – Rounds and Reps)

RX

AMRAP 15:

1:00 handstand hold

1:00 L-sit

15 shoulder presses (65/95 lb)

15 GHD sit-ups

SCALED

AMRAP 15:

:30 handstand hold

:30 L-sit

15 shoulder presses (55/75 lb)

15 GHD sit-ups (to parallel)

After Party!

Today’s Open Gym Accessory work is the handstand walk.

Max Distance Handstand Walk (Distance)

On a 5:00 clock:

Max distance handstand walk

Advertisement

230117

CrossFit Empire South – CrossFit

View Public Whiteboard

Pre-Workout Skill

EMOM 6: 2 Hang Power Cleans (6 Rounds for weight)

EMOM 6:

2 hang power cleans

– Build to a heavy double

Metcon

Every 1:30 x 5 sets: T2B, Deadlifts, and Hang Power Cleans (5 Rounds for reps)

RX

On a 1:30 clock x 5 sets:

10 toes-to-bars

10 deadlifts (75/115 lb)

Max unbroken hang power cleans

– Rest 1:00 between sets.

– Score the number of unbroken hang power cleans.

SCALED

On a 1:30 clock x 5 sets:

10 knees-to-armpits

10 deadlifts (65/95 lb)

Max unbroken hang power cleans

– Rest 1:00 between sets.

230116

CrossFit Empire South – CrossFit

View Public Whiteboard

Pre-workout Strength

1 1/4 Front Squat 5 x 5 at 70% (5 Rounds for weight)

1 1/4 Front Squat

5 sets of 5 reps at 70% of 1RM

– Rest 1:30 between sets

Metcon

AMRAP 8: Alt. Single-Leg Squats and Box Jump-Overs (AMRAP – Rounds and Reps)

RX

AMRAP 8:

2 alternating single-leg squats

2 box jump-overs (20 in.)

4 alternating single-leg squats

4 box jump-overs

6 alternating single-leg squats

6 box jump-overs

– Continue adding 2 reps to each movement until time expires.

SCALED

AMRAP 8:

2 alternating single-leg squats to a box (20 in.)

2 box jump-overs (20 in.)

4 alternating single-leg squats to a box

4 box jump-overs

6 alternating single-leg squats to a box

6 box jump-overs

– Continue adding 2 reps to each movement until time expires.

After Party!

If you want to work on some accessory skill work, stay for Open Gym.

Max Height Box Jump (Distance)

Accessory Skill Work:

On a 6:00 clock:

Build to a max height box jump