Emmy Simpkins

Today’s CrossFit Workout

Weightlifting

• 3×10 Z-Press

Conditioning

Event 4 of CFSE Games Mock Week

• 3 Rounds for Time:
  • 1 Pegboard Ascent
  • 100 Double Unders
  • 10 DB Hang Split Snatch (50/35#)
  • 10 DB Hang Clean and Split Jerk

Today’s SWEAT Workout

• For Time:
  • 75/60 Calorie Assault Bike
  • 50 KB Swings
  • 40 Wallballs
  • 30 Burpee Box Jump Overs
  • 20 Toes to Bar
  • Accumulate 1:00 in an L-Hang

Today’s CrossFit Workout

Event 2 of CFSE Games MOCK Week

• 5:00 CAP
  • 100m Sled Push (+90#/+45#)
  • 10 Bar MU
  • 200m Sprint

Event 3 

• 4k Run For Time (CRX Wear a Vest)

Today’s SWEAT Workout

• For Time:
  • 3k Row/Ski
  • 3k Run

With the conclusion of the 2019 CrossFit Games, in our efforts to celebrate our sport (and get a slight taste of what the athletes went through!), we will be doing a CFSE Mock Week of some of the events from this years Games.

Today’s CrossFit Workout

Weightlifting

• E2MOM x5
  • 2 Snatches + 1 Overhead Squat

Event 1

• 3 Rounds for time (18:00 CAP)
  • 400m Run
    3 Rope Climbs
    5 Snatches (155/105#)

Today’s SWEAT Workout

• AMRAP20:
  • 20 DB Snatches
    20 DB Jumping Lunges
    20 DB Strict Sit Ups
    10 DB Strict Pull Ups

8am Recovery Yoga

9am + 11am SWEAT

• EMOM25:
  • 1- 200m Run
    2- 6 Sandbag over the Shoulder
    3- 6 DB Box Step Ups + 6 Box Jump Overs
    4- Max Burpees
    5- REST

Score = Burpees

GO HARDER:
100/75# SB
50/35# DB
24/20″ Box

10am Barbell Club

12-1pm Open Gym

Today’s CrossFit/SWEAT Workout

• In teams of 2, AMRAP12:
  • 100/75 Calorie Row for Time
    • Must switch every 20/15 Calories
  • In remaining time, both partners find a 1 Rep Max Bench Press

Rest 4:00

• AMRAP12
  • 100 Bench Press
    • @ 50% of lightest 1 Rep Max from Above
  • In remaining time, Max Calories on the rower

Today’s CrossFit Workout

Strength

• 4 x 10 Push Press (Building)
  • Between each set, perform a :30 HS Hold

Conditioning

• For Time:
  • 400m Run
  • 40 Wallballs (20/14#)

Rest 2:00

• For Time:
  • 40 Wallballs
  • 400m Run

Today’s SWEAT Workout

• 10 Rounds For Time:
  • 200m Run
  • 10 Burpees
  • 1 Rope Climb

Today’s CrossFit Workout

Conditioning

• 10 Rounds, alternating rounds with a partner:
  • 20/15 Cal Assault Bike
    10 DB Deadlifts
    100′ Farmers Carry
    10 Toes to Bar

RX: 2×50#/2×35#

CRX: 2×70#/2×50#

Today’s SWEAT Workout

• 3 Rounds:
  • 3 x 20/15 Cal Row, Rest 1:00
  • 2k Assault Bike, Rest 2:00

Today’s CrossFit Workout

• EMOM30:
  • Odd- 1 Round of “Cindy”
  • Even- 1 Snatch (Building)

Cindy=

• 5 Pull Ups
• 10 Push Ups
• 15 Squats

Today’s SWEAT Workout

• 20 Minutes:
  • 8R/8L Single Leg Deadlift
    12 Spider Pushups
    12 Goblet Squats (:02 Pause)
    8R/8L 1-Arm Rows

After Party

• 3 Rounds:
  • :30 Wall Sit Bicep Curls
    :30 Rest

Today’s CrossFit and SWEAT Workout

• 2 Rounds
  • 1k Row/Ski
    50 Situps
    100 Double Unders
    50 Situps
    1 Mile Run

Today’s CrossFit Workout

Strength

• Every 2:00 for 7 Rounds:
  • Power Clean + Front Squat + Hang Clean + Jerk (Build)

Conditioning

• 12-9-6-3 Reps For Time:
  • Burpees over the Bar
  • Clean and Jerks (135/95#)

Today’s SWEAT Workout

• 4 Rounds:
  • 8R/8L DB Hang Clean + Jerk
    16 Burpees
    8R/8L DB Step Ups
    16 DB V-Sits

Blazing hot heat:
50/35#, 24/20″