Emmy Simpkins

Reminder: Next Level Class will be moved to 7AM THIS Saturday ONLY. Going forward, it will be back at 11AM. Thank you.

Today’s Workout

Skill

• Spend 15 minutes working on Muscle Up Technique skills/drills. Practice Bar/Ring, transitions, etc. If you have Muscle Ups, go for a max set unbroken.

Conditioning

• AMRAP18
  • 60 Calorie Row
  • 60 Toes to Bar
  • 40 Wallballs (20/14#)
  • 40 Cleans (135/95#)
  • 20 Muscle Ups

Treat this as an Open workout. Open standards on all movements.

Scaling- 

• Hanging knee raises
• 95/65#
• Jumping Chest to Bar Pull ups

Next Level

• EMOM10: 
  • 3 Touch n Go Power Clean + Push Jerk (Build to heavy TNG Triple)

Today’s Workout

Strength

• Take 20 minutes to build to a HEAVY Hang Snatch

Conditioning

21-15-9 Reps For Time:

• Power Snatch (95/65#)
• HS Push Up (SX- Heavy DB Push Press)

Next Level

Mobility:

• Twisted Cross- 1 min each side
• Couch Stretch- 2 min each side 

Conditioning

• Alternating with a partner OR in Teams of 3-5 complete:
  • 10 Rounds EACH
    • 50′ Sled Push (AHAP) (Build)
    • 10 Box Jumps (24/20″) (CRX- 30/24″)

After Party

• 1 Min MAX EFFORT……Assault Bike.
• **Skip if doing “Next Level”

Next Level

• For Time:
  • 50 Cal Assault Bike (3:00 time cap)
  • 1 Mile Run

 

Today’s Workout

Strength

• Take 15 minutes to find a 3RM Split Jerk (from the rack)

Conditioning

• Every 2:00 x 10 Rounds
  • 6 Burpees over the Bar
  • 5 Hang Power Cleans 
  • 4 Shoulder to OH 

SX- 115/75#

RX- 155/105#

CRX- 185/125#

Next Level

• EMOM15
  • 1- 50′ HS Walk
  • 2- 5-7 Ring Muscle Ups
  • 3- 30 Unbroken Double Unders

 

The Week Ahead:

Monday- 3RM OHS + “Nancy”

Tuesday- 3RM Split Jerk + Triplet

Wednesday- Sleds 

Thursday- Hang Snatch + Couplet

Friday- Muscle Up Practice + AMRAP Chipper

Saturday- Team Competition Style Workout

Sunday- Endurance, BBC, OG

 

Today’s Workout

Strength

• Take 20 minutes to find a 3 Rep Max Overhead Squat

Conditioning

• “Nancy”
  • 5 Rounds For Time:
    • 400m Run
    • 15 OHS (95/65#)

Next Level

• EMOM10:
  • Odd- 2 Legless Rope Climbs
  • Even- 12 Deficit HSPU (4″/2″)
• 50 GHD Sit Ups For Time 

Thanks to everyone who came out to celebrate the 5 weeks of the Open last night at Bar A! It goes without saying how proud we are of all of our athletes day in and day out. We look forward to what this next year has in store for all of you at CFSE! 

 

Endurance- 8AM

• 2 Rounds:
  • 400m Run
  • 600m Run
  • 800m Run

Work:Rest= 1:1

Barbell Club- 9AM

• Clean and Jerk- Heavy single by feel
  • Then: 2×1 @90%
• Clean Pull
  • 3×2 @ 105%
• Back Squat- 3RM
  • 95% x 5
  • 90% x 5

Open Gym- 10-12PM

Tonight we will be getting together at Bar A around 8pm to celebrate everyone’s hard work during the 5 weeks of the 2016 CrossFit Open. Please let friends from other gyms know so they, too, can come celebrate the season! We are beyond proud of everyone’s effort those 5 weeks, but even more proud of the atmosphere in which you guys created during every single workout. Here’s to 2016 gone and a big 2017 season! 

 

Today’s Workout

AMRAP7 alternating ROUND with a partner:

• 9 Toes to bar
• 6 Thrusters (115/75#) (CRX- 135/95#)
• 3 Bar Facing Burpees 

Rest 3 Minutes

With a partner, complete FOR TIME:

• 2k Row
• 50 Deadlifts (225/155#)
• 25 Rope Climbs

*20 minute time cap*

**Announcements**

• CFSE Night out is THIS Saturday, April 9th. Location is Bar A at 8PM!! We hope you all can make it! We look forward to celebrating the 5 weeks of the Open and all of your hard work. 
• Next Level Class is now Wednesday/Friday’s at 7AM and Saturday’s at 11AM. This class is designed for those wanting to compete in the Sport of CrossFit. In addition to the Next Level class, some additional “competitive” programming will be added to the daily programming. This is optional, but definitely recommended for those wanting to compete. Remember, class has priority over equipment and space. These additional pieces should take no longer than 25 minutes. Hope you enjoy. 

Strength

• EMOM10:
  • 2 Front Rack Lunges (ea. leg) (Build)

Conditioning

• For Time:
  • 50-40-30-20-10
    • Burpee
  • 400m Run after every set

Next Level

• EMOM10:
  • Odd- 10-15 Chest to Bar Pull-Ups
  • Even- 50′ HS Walk
• Accessory
  • 5 Rounds Supersetted
    • 10 DB Strict Press
    • 20 Banded Tricep Extensions 

Conditioning

• Every 10:00, begin a new round for 3 total rounds of: 

1000m Row

30 Wallballs (20/14#)

20 Push-ups

10 DB Squat Snatch (70/50#)

 

Score= Each time of each round. 

 

Next Level

• Mobility
• 4 min saddle pose
• 2 min lizard lunge each leg

**Announcements**

• CFSE Night out is THIS Saturday, April 9th. Location is TBD, but we will announce it early this week. We hope you all can make it! We look forward to celebrating the 5 weeks of the Open and all of your hard work. 
• Next Level Class is now Wednesday/Friday’s at 7AM and Saturday’s at 11AM. This class is designed for those wanting to compete in the Sport of CrossFit. In addition to the Next Level class, some additional “competitive” programming will be added to the daily programming. This is optional, but definitely recommended for those wanting to compete. Remember, class has priority over equipment and space. These additional pieces should take no longer than 25 minutes. Hope you enjoy. 

Strength

• EMOM10:
  • Odd- 6 Strict Pull Ups (AHAP)
  • Even- 6 Strict HSPU (SX- Heavy DB Press)

Conditioning

• For Time:
  • 90 Double Unders
  • 9 Muscle Ups (SX- 2 for 1 Pull Ups + Dips)
  • 9 Clean and Jerks (135/95#)
  • 80 Double Unders
  • 8 Muscle Ups
  • 8 Clean and Jerks
  • 70 Double Unders
  • 7 Muscle Ups
  • 7 Clean and Jerks

Next Level

• 4 x 50 Cal Assault Bike 
  • Rest 4 minutes between efforts