Emmy Simpkins

Today’s CrossFit Workout

• For Time:
  • 100 Russian Kettlebell Swings (70/53#)
  • 75 Toes to Bar

*Every minute on the min, and starting with 0:00, perform 5 Burpees

Athletes participating in the Wodapalooza Online Qualifier and Challenge may opt to do Workout #4 at any CrossFit Class. Please familiarize yourself with movement and workout standards, and come prepared with the WodProof App to film your attempt.

Today’s SWEAT Workout

• 10 Rounds For Time:
  • 30 Double Unders/70 Single Unders
    5 Sandbag Squats
    10 DB Deadlifts
    10 Push Ups

Today’s CrossFit Workout

Conditioning

• 2:00 on/2:00 off x6
  • 12/8 Calorie Assault Bike
    Max Squat Snatches in remaining time
    • RX:
      Rd 1- 115/75
      Rd 2- 135/95
      Rd 3- 155/105
      Rd 4- 175/115
      Rd 5- 185/125
      Rd 6- 205/135
    • CRX:
      135/95
      155/105
      175/115
      185/125
      205/135
      225/155

Today’s SWEAT Workout

• 3x
  • DB Bench Drop sets
    8 Reps at Heaviest Weight Possible
    Max Reps at Lower weight
    Max Reps at Lower weight
    Max Reps at Lower weight

    Each set is immediately followed by:
    8 Chin ups w/ :3 Negative
    10/7 ARMS ONLY Assault Bike

Today’s CrossFit Workout

Strength

• Every 1:30 x10
  • 30 Double Unders
  • 5 Touch n Go Deadlifts (Building)

Conditioning

• AMRAP15
  • 250m Row/Ski
  • 15 Box Jump Overs (24/20″)
  • 10 V- Ups

Today’s SWEAT Workout

• AMRAP30:
  • :40 Weighted Plank
  • 40 Squats
  • 30 KB Swings
  • 30 Burpees
  • 20 Calorie Assault Bike
  • :20 Weighted Wall-Sit

Today’s CrossFit Workout

Strength

• 3 Rep Max Back Squat

Conditioning

• For Time:
  • 50 Push Ups
  • 40 Front Squats (95/65#)
  • 30 Pistols
  • 20 Handstand Push Ups (CRX Strict)

Today’s SWEAT Workout

• In a 25:00 window, move for QUALITY:
  • 250m Ski (focus on form/efficiency)
    5 Hang Power Cleans (Building)
    10 Front Rack Lunges
    5 Tempo MB Leg Curl to Extension @51×1
    :30 Hollow Hold

Today’s CrossFit Workout

Warm Up

Movement Prep
3x
10 Kip Swings with Abmat between Feet
5 Pull Up Plus (Scap Pull Up + Pull Up) W/ Abmat between Feet
5 Push Up Plus (Scap Push Up + Push Up)

Skill: Bar Muscle Up

Metcon

• Wodapalooza Online Challenge and Qualifier Workout #2

  AMRAP16
  40 Alternating DB Snatches
  40 Pull Ups
  30 DB Burpees
  30 Chest to Bar Pull Ups
  20 Devil Presses
  20 Bar Muscle Ups

Today’s SWEAT Workout

• 5 Rounds For Time:
  • 500m Run
  • 150′ Walking Lunge
• Accumulate 2:00 in an L-Hang

Today’s CrossFit/SWEAT Workout

• In teams of 3 complete for time:
  • 100 Burpee Box Jump Overs (24/20″)
    150 DB Box Step Ups (50/35#)
    200 DB Hang Clean and Jerks
    150 Box Jumps (30/24″)
    1 Mile team run

Today’s CrossFit Workout

3:00 on/3:00 off x6

• 20/15 Calorie Assault Bike
• 200m Run
• Max Reps Bench Press in remaining time (135/95#)

Today’s SWEAT Workout

In a 24:00 Window, complete as many rounds for QUALITY as possible:

• 6 Bench Press (building)
• 12 Chest flies
• 12 Bent Over Rows
• 12 Bent Over Reverse Flies
• 12 Straight Leg Overhead Sit Ups

Today’s CrossFit Workout

Strength

• 5×2 Front Squat @70%

Conditioning

• 3 Rounds for Time:
  • 10 Deadlifts (225/155#) (CRX 275/185#)
  • 50 Double Unders
  • 10 Strict Pull Ups

Today’s SWEAT Workout

• AMRAP20:
  • 15 V Ups
  • 20 Squats
  • 15 Abmat Sit Ups
  • 20 Wallballs

Happiest of birthdays to our very own CFSE Mom, Bridget Blake. Thank you for everything you do for our community- the support you provide, and the unconditional love you show your son, Rob, and Emmy. We love you!

Today’s CrossFit + SWEAT Workout

Conditioning aka “Sh*t no one wants to do”

• 10 Rounds EACH, alternating rounds with a partner:
  • 500m Row/Ski

Today’s CrossFit Workout

Warm Up/Strength

• AMRAP7: Kettlebell Flow
  • 5R/5L Russian KB Swing
  • 5R/5L Push Press
  • 5R/5L Windmill
  • 10 Goblet Cossack Squats

Conditioning

• AMRAP20:
  • 10 Shoulder to Overhead (115/75#)
  • 10 Front Rack Lunges
  • 10 Handstand Push Ups
  • 30 Air Squats

Today’s SWEAT Workout

• Tabata Tuesday!
  • Assault Bike
  • Jumping Lunges
  • KB Swings
  • Push Ups
  • Ski

Rest 1:00 between movements