Emmy Simpkins

Today’s CrossFit + SWEAT Workout

Conditioning

• EMOM25
  1. 200m Row/Ski
  2. 20m Sled Push + 20m Drag
  3. 200m Run
  4. 20sec Hollow Hold
  5. Rest

Today’s CrossFit Workout

• EMOM8 (0 – 8:00)
  Odd: 8/6 Cal Assault Bike
  Even: 20′ HS Walk
• EMOM8 (10:00 – 18:00)
  Odd: 8 Heavy Wall Balls
  Even: 2 Cleans (185/125#)
• At 20:00:
  50 Wall Balls (20/14#)
  20 Deadlifts (185/125#)
  20 Strict HSPU
  20/15 Cal Assault Bike

CRX: 10/8 Cal, 10 WB.
225/155# for parts B+C.

Today’s SWEAT Workout

• AMRAP20
  10/7 Cal Assault Bike
  10 Wall Balls
  10 Burpees
  :30 Plank

Go Harder:
20/14# WB, Burpees to 6″ target.

Today’s CrossFit Workout

• For Time:
  • 1k Run
    500m Row/Ski
    1k Run
    25 Burpee Box Jump Overs (Box Facing, 24/20″)

    Rest 5 Minutes, then:

    1k Row/Ski
    500m Run
    1k Row/Ski
    250 Double Unders

Today’s SWEAT Workout

• For Time:
  • 1k Run
    500m Row/Ski
    1k Run

    Rest 3 Minutes, then:

    1k Row/Ski
    500m Run
    1k Row/Ski

Today’s CrossFit Workout

Weightlifting

• 5×4 Pause Back Squat @65%
• 4x4R/4L Single Leg Front Rack Step Ups @33% of Squat Weight

Conditioning

• AMRAP12:
  • 12 Front Rack Lunges (115/75#)
  • 12 Toes to Bar
  • 6 Overhead Lunges
  • 6 Chest to Bar

Today’s SWEAT Workout

• 50 Bench Press
• 75 V Ups

*50 Double Unders + 25 Russian Swings every break!

Today’s CrossFit Workout

Conditioning

• 8 Rounds
  • 10 Clean and Jerks (95/65#)
    12 Box Jump Overs (24/20″)

Today’s SWEAT Workout

• 10 Rounds
  • 5R/5L DB/KB Hang Snatch
    10 DB/KB Step Ups
    :20 Wall Sit

Today’s CrossFit and SWEAT Workout

Conditioning

• :45 Work, :15 Rest x 6 Rounds
  1. Cal Ski
  2. 8m Shuttle Runs
  3. Cal Row
  4. AbMat Situps
  5. Rest

Today’s CrossFit Workout

• 25:00 Window
  • 20-15-10
    • Calorie Assault Bike
    • Front Squat
    • Burpee over Bar

Rest :90 Between Rounds

95/65-115/75-135/95#

CRX: OH Squats

In remaining time, find a 3RM Hang Snatch

Today’s SWEAT Workout

• EMOM10
  • Odd: 3 Hang Power Cleans
  • Even: 30 Double Unders

1-2-3-4-5-6-7-8-9-10

Hang Power Cleans

Burpees Over Bar

Russian Twists (x2)

Today’s CrossFit Workout

• EMOM8 (0 – 8:00)
  Odd: 40 Double Unders
  Even: 8/5 Ring Dips
• EMOM8 (10:00 – 18:00)
  Odd: 4 Sandbag Over Shoulder
  Even: 1 Rope Climb
• At 20:00 (For Time)
  80 Double Unders
  40 Pushups
  20 Pullups
  10 Sandbag Over Shoulder (100/75#)

CRX:
Muscle Up into Dips (Part A)
Legless or Pegboard (Part B)
Chest to Bar, 125/100+ (Part C)

Today’s SWEAT Workout

• Tabata Tuesday!
  • 1. Assault Bike
    2. Pushups
    3. Air Squats
    4. Ring Rows
    5. V-Ups

Today’s CrossFit Workout

Weightlifting

• 5×4 Paused Back Squat @62.5% *Focus on QUALITY
• 4x5R/5L Single Leg RDL @2111 (33-40% of Squat Weight) between each set

Conditioning

• AMRAP12
  • KB/DB 1-Arm Power Clean
    KB/DB 1-Arm Thruster
    KB/DB 1-Arm Overhead Lunge

Ascending Ladder: 2’s, 4’s 6’s etc…
Complete full round on right side then switch to left side.
RX: 50/35#, 24kg/16kg

Today’s SWEAT Workout

• KB Conditioning:
  • 25 Minutes:
    5R/5L 1-Arm Swings
    5R/5L 1-Arm Push Press
    5R/5L 1-Arm FR Lunges
    5R/5L 1-Arm Rows
    :20 Hollow Hold
    :20 Arch Hold

Today’s CrossFit + SWEAT Workout

• ‘David Halderman’ – Partner Style
  5 Rounds:
  40 Wall Balls (20/14#)
  20 Power Cleans (135/95#)
  100m Carry of Any Kind

This workout was written for a NYC firefighter who lost his life on 9/11. We’ve added the carry to our partner version. Carry your partner 50m, they carry you back the other 50m… Or grab a SB, set of KBs, or your WB.

Work can be split anyway partners would like.