Emmy Simpkins

SPEAKEASYLIFTHEAVY

SPEAKEASYENDURE

• For Time:
  • 1000m Run
    200m Row/Ski
    800m Run
    400m Row/Ski
    600m Run
    600m Row/Ski
    400m Run
    800m Row/Ski
    200m Run
    1000m Row/Ski

SPEAKEASYCROSSFIT

• Within a 5 min window X 6 rounds:
  • 5 Sandbag over Shoulder
    10 – 15 Toes to Bar
    35 – 50 Double Unders
    10 – 15 Pull Ups
    5 Sandbag Squats

SPEAKEASYCROSSFIT

Weightlifting

• 3 Sets
  • 10R/L Rear Foot Elevated Split Squats AHAP
  • 15 Banded Glute Bridges

Metcon

• For time:
  • 100 Backsquats taken from the ground (155/115#)
    *200m run every 3 minutes

SPEAKEASYENDURE

• 10 x 500m Row, Rest :20

SPEAKEASYCROSSFIT

PUMP

• 4 Sets:
  • Max Effort set of Strict Pull Ups, into
  • Empty Bar “21’s”, into
  • Max Effort set of Banded Tricep Pushdowns
• Rest 2-3 minutes

Metcon

• AMRAP12:
  15/12 Cal Ski
  :30 Dual KB OH Hold 53/35

SPEAKEASYSWEAT

SPEAKEASYCROSSFIT

Weightlifting

• 15 mins to find a heavy set of :
  • 3 tall box jumps
    immediately into:
    3 push presses

Metcon

• 21-15-9
  KB Snatches 53/35
  Cals Assault bike
  Burpees

  *KB snatches are done with one KB and reps are PER arm each round. 🙂

SPEAKEASYENDURE

• EMOM18:
  1- 15/10 Calories *Add 1 Calorie Every Round
  2- :30 Assault Bike
  3- :30 Wall Sit

Score = Lowest calories on Assault Bike

• 2000m Easy Row

SPEAKEASYCROSSFIT

Weightlifting

• Front Squat
  • Every :90 x 10 Rounds:
    Rnds 1- 4: 3 Reps (building)
    Rnds 5-7: 2 Reps (building)
    Rnds 8-10: 1 Rep (building)

Metcon

• EMOM16:
  1. 6 Deadlifts 225/155#
  2. 6 C2B or PU + 6 WallBall 20/14#
  3. 200m run
  4. rest

SPEAKEASYSWEAT

• Every 10:00 x 3
  • 1k Row/Ski
    50 Air Squats
    25 Pushups

SPEAKEASYLIFTHEAVY 

• Every 1:30 x 10
  • 1 Snatch
• Every 1:30 x 10
  • 1 Clean and Jerk

*Establishing heavy singles for our next block

SPEAKEASYENDURE

• Traditional TABATA
  – Row
  – Ski
  – BikeRest 3:00 REPEAT

Today’s Workout

• In teams of 3, complete 4 Rounds for Time:
  • 50 Bench Press
    40 Strict Pull Ups

RX: Average BW of team/75% of average BW

*Split reps up however you would like!

Today’s CrossFit Workout

• For Time:
  • 500-400-300-200-100m Run
    200m Farmers Carry between every run (2×50/2×35#) (CRX 2×70#/2×50#)

    *Every Drop on farmers carry= 5 Burpees upon return

Today’s CrossFit Workout

Weightlifting

• Every 1:30 x 8
  • 3 Push Press + 2 Push Jerks + 1 Split Jerk

Benchmark

• FRAN
  • 21-15-9
    • Thrusters (95/65#)
    • Pull Ups

Today’s ENDURE Workout

• EMOM30:
  • Min 1 + 2: 30/20 Calorie Row
    Min 3: Max Burpees