Emmy Simpkins

Today’s CrossFit Workout

Strength

• 3 WORKING Rounds
  • 50’ Front Rack Yoke Carry (AHAP)
    :30 Hollow + :30 Arch

Conditioning

• 5 Rounds
  • 5 Hang Squat Cleans (155/105#)
    20/15 Pushups

16:00 Time Cap

Today’s SWEAT Workout

Strength

• EMOM5: Power Clean + Jerk x2

Conditioning

• 10 Rounds
  • 30 Double Unders
    5 Hang Power Cleans
    5 Shoulder to Overhead

8am Recovery Yoga

SWEAT Workout

• AMRAP26:
  25 Squats
  24 Alt DB Snatches
  23 Burpees
  400m Run

10:30am Barbell Club

11:30-1pm Open Gym

Today’s Workout

• In Teams of 2, alternating MOVEMENTS for AMRAP25:
  • 12/9 Calorie Assault Bike
    12 Russian KB Swings (70/53#)
    6 Shoulder to OH (155/105#)
    3R/3L KB Thrusters
    300m Run

Today’s CrossFit Workout

Benchmark

• “Lynne”
  • 5 Rounds for Total Reps
    • Max Reps Bench Press (BW/75%)
    • Max Reps Pull Ups

Today’s SWEAT Workout

• In a 25:00 Window, complete as many rounds as possible for QUALITY:
  • 10 Bent Over Reverse Flies
    8 Dual DB Hammer Curls w/ :3 Negative
    6-4-2 Bench Press AHAP (Building)
    10R/10L Side Plank Reach Throughs

Today’s CrossFit Workout

Conditioning

• 3 Rounds EACH For Time:
  • 80 Double Unders
  • 40 Wallballs (20/14#) (CRX 30/20#)
  • 20 DB Box Step Overs (2×40/2×25#) (CRX 2×50/2×35#) (20″)
  • 10 DB Burpees

Today’s SWEAT Workout

• 3 Rounds For Time:
  • 1k Row/Ski
  • 3k Assault Bike

Today’s CrossFit Workout

Strength

• EMOM10: 1 Power Clean + 1 Clean (Build)

Conditioning

• For Time:
  • 12-10-8-6-4-2 Handstand Push Up (CRX 2″ Deficit)
  • 6-5-4-3-2-1 Clean (185/135#) (CRX 155/175#)

Today’s SWEAT Workout

Strength

• EMOM8: 10 Squats + 3 Hang Power Cleans (Build)

Conditioning

• 5 Rounds for time:
  • 10 DB Hang Power Cleans
    10 DB Squats
    10 DB Push Press
    10 Burpees

Today’s CrossFit Workout

Strength

• 7×3 Segmented Deadlift (Pause for :3 below the knee)
  • 3 Seated Box Jumps between each set

Conditioning

• AMRAP12
  • 40 Double Unders
  • 20 Russian Swings (70/53#)

Today’s SWEAT Workout 

• AMRAP20:
  • 1:00 Double Unders
    10 Bench Press
    20 Hollow Body Rocks
    10 Overhead Lunges (45/25#)

Today’s CrossFit Workout

Strength

• 5×3 Weighted Strict Pull up @31×1

Conditioning

• “Jackie”
  • For Time:
    • 1000m Row
    • 50 Thrusters (45/35#)
    • 30 Pull Ups

Today’s SWEAT Workout

• 15-12-9-6 AHAP
  • Bulgarian Split Squat (Each leg)
    Single Arm Arnold Press
    Single Arm DB Row
    500m Row Sprint

Today’s Workout

• 2 Rounds for TOTAL Time:
  • 500m Ski
    50 Push Ups
    Rest 1:00
    1000m Assault Bike
    50 Burpees
    Rest 1:00
    500m Ski
    50 Abmat Sit Ups

    Rest 2:00

Today’s CrossFit Workout

Strength

• 5×3 Push Press (Building)

Conditioning

• Buy In: 30 Calorie Assault Bike
  • 5 Rounds:
    • 10-8-6-4-2 Handstand Push Up
    • 10 Burpees
• Buy Out: 30 Calorie Assault Bike

Today’s SWEAT Workout

• 5 Rounds with a 1:1 Work/Rest Ratio OR Alternating with a partner:
  • 15/10 Calorie Assault Bike
    100′ Sled Push

After Party

• 3x
  • :10 Hollow Hold + 10 Hollow Rocks + 10 V Ups + :30 Wall Sit