Emmy Simpkins

Today’s CrossFit Workout

Weightlifting

• 5×5 Back Squat @70%
• 4x6R/6L Bulgarian Split Squat

Conditioning

• AMRAP3 x3
  • 8 Power Snatches (75/55#)
  • 7 Burpees over the Bar
  • 6 Pull Ups (CRX Chest to Bar)

Rest 2:00 Between Rounds

Today’s SWEAT Workout

• Functional Bodybuilding
  • 25:00 for QUALITY + AHAP
    • 8 Deadlifts w/ :3 Negative (Start @50%)
      1:00 Front Rack Sandbag Hold
      8R/8L Single Arm Row w/ :3 Negative
      1:00 Ski for Calories
      :20 L-Hang

Today’s CrossFit Workout

Conditioning

• Teams of 3:
  • 6 Rounds Each, Relay Style
    10 Cal Bike
    31′ Walking Lunge

    Then:
    2019m Ski

RX: 2×50, 2×35# DB or 100/75# Sandbag

Today’s SWEAT Workout

• Every 4:00 x 5 Rounds
  • 10/7 Cal Assault Bike
    50 Double Unders
    100′ SB Carry

Go Harder: 15/11 Cal, 100+/75+

Today’s CrossFit Workout 

Conditioning 

• 30 Minute Clock:

  800m Run
  21 Power Snatches (95/65#)
  21 Toes To Bar

  Rest 2:00

  800m Run
  15 Power Snatches (115/75#)
  15 Toes To Bar

  Rest 2:00

  800m Run
  9 Power Snatches (135/95#)
  9 Toes To Bar

  w/ Remaining Time:
  3RM Hang Snatch (3 Attempts)

Today’s SWEAT Workout

• 12-10-8-6-4-2
  Deadlift
  Dual DB Z Press
  Reverse Lunges (each leg)
  Strict Pullup or Ring Row

Today’s CrossFit Workout

Skill

• We will be spending 10-15 minutes working the ROPE CLIMB. Please bring a sleeve or sock to keep your shin safe!

Conditioning

• 5 Rounds
  • 300m Row/Ski
    30 Pushups
    3 Rope Climbs (15′)

Today’s SWEAT Workout

• For Time:
  • 50 Pushups
    100 Situps
    2000m Row/Ski
    100 Situps
    50 Pushups

Today’s CrossFit Workout

Strength

• 5×3 Paused Back Squats @70%
• 4x3R/3L Front Rack Step Up @33% of Squat Weight

Conditioning

• For Time:
  • 60 Double Unders
    30 1-Arm Hang Clusters (alt.)
    60 Double Unders
    30 1-Arm Hang Clusters (alt.)
    60 Double Unders

RX: 50/35#
CRX: 70/50#

Today’s SWEAT Workout

• 4 Rounds For Time
  • 400m Run
    20 KB Swings
    80 Double Unders
    40 Air Squats

Go Harder: 53/35#

Today’s CrossFit Workout

Strength

• EMOM15
  • 1. 15sec L-Hang
    2. 10 SeeSaw Presses
    3. 5 Strict Pullups

Conditioning

• AMRAP15
  • 15 Situps
    10 DB Snatches (50/35#)
    5 Ring Dips

CRX: 70/50#, Muscle Up into Dips

Today’s SWEAT Workout

Strength

• EMOM12
  • 1. 20sec Hollow Hold
    2. 10 CrossOver Pushups
    3. 5 Strict Pullups/Ring Rows

Conditioning

• AMRAP12
  • 15 Situps
    10 DB Snatches
    5 Ring Dips

Go Harder: 50/35#
Go Hardest: 70/50#, Muscle Up into Dips

Today’s CrossFit Workout

Strength

• Paused Back Squat
  • 5×3 @67.5%
• 4x5R/5L Bulgarian Split Squats between each set

Conditioning

• Every 3:00 x5
  • 200m Run
  • 5 Touch and Go Power Cleans (185/125#)

CRX: Runs must be sub :40

Today’s SWEAT Workout

• With a Partner, For Time:
  • 50 Push Press
    100 Cal Assault Bike
    50 Front Squats
    100 Cal Assault Bike
    50 Thrusters

Dual DB/KB or Barbell
Go Harder: 95/65#, Feet Elevated Ring Row.

Today’s CrossFit Workout

Conditioning

• For Time w/ a Partner, complete:
  • 2000m Row/Ski
    200 Cal Assault Bike
    20 Burpee Pullups (each)

CRX: Burpee Muscle Ups

Today’s SWEAT Workout

• 24 Minutes – Continual Grind
  • 12 Heavy Russian Swing
    6R/6L Dual DB Alt Bench Press
    12 DB V-Crunch
    6R/6L Goblet Lunge
    :30 Row/Ski (Hard)

Today’s CrossFit Workout

Skill

• Spend 10-15 Minutes working Handstands

Conditioning

• AMRAP9:
  • 9 Deadlifts (135/95#)
  • 9 Hand Release Push Ups
• AMRAP6:
  • 6 Deadlifts (225/155#)
  • 6 Handstand Push Ups
• AMRAP3:
  • 3 Deadlifts (275/185#)
  • 3 Strict Handstand Push Ups

*Rest 3:00 Between AMRAPS

Today’s SWEAT Workout

• 4 Rounds
  • 500m Run
    15 Dual DB or BB Hang Power Cleans
    15 Burpees

Today’s CrossFit Workout

Skill/Strength

• AMRAP8:
  • 4R/4L Single Leg DL
  • 2R/2L Windmill
  • 1R/1L Turkish Get Up

Conditioning

• AMRAP15:
  • 10 DB Snatches (35/50#)
  • 10 DB Box Step Ups (24/20″)
  • 20 Abmat Sit Ups

Today’s SWEAT Workout

• AMRAP20:
  • 5R/5L DB Hang Clean and Jerk
  • 10 DB Box Step Ups
  • 20 Abmat Sit Ups