Emmy Simpkins

Today’s Schedule:

8AM Recovery Yoga

9AM SWEAT

10AM Barbell Club

11AM SWEAT

12-1PM Open Gym

Today’s SWEAT Workout

• 25:00 Cap
  • 500m run
    20 Box jump overs
    50 Dumbbell snatches
    400m run
    30 Box jump overs
    40 Dumbbell snatches
    300m run
    40 Box jump overs
    30 Dumbbell snatches
    200m run
    50 Box jump overs
    20 Dumbbell snatches
    Max DB Step-ups in remaining time

GO HARDER:
50/35#
24/20″

4th of July Schedule:

• 7:30, 8:30, 9:30AM

Drop Ins, please reserve your spot in class ahead of time! Thanks!

Today’s Workout (CrossFit + SWEAT)

• In Teams of 4, complete For Time:
  • 250/210 Calorie Row
    250 Burpees
    300 KBS
    300 Wallballs (20/14)
    *alternate every 20/15 calories
    *partners can assist after stations have been completed

Today’s CrossFit Workout

Conditioning

• “Like .T.J”
  • 5 Rounds for Reps
    10 Bench Presses (135/75#)
    10 Strict Pull-Ups
    Max DB Thrusters (2×40/30#)

Goal is to complete 100 Thrusters

CRX: 185/125#, 2×50#/2×35#

Today’s SWEAT Workout

• AMRAP 20
  • 16 Box Step Ups (1×50/35#)
    14/12 Ski/Row Erg Calories
    1 Rope Climbs
• At the 21 minute mark:
  • Tabata Situps

GO HARDER
2×40/30
2 Rope Climbs

Today’s CrossFit Workout

Conditioning

• Alternating w/ Partner, or 1:1 Rest
  • 5 x 500m AAB
    3 x 1,000m AAB
    1 x 2,000m AAB

Record slowest round at each interval
40 min cap

Today’s SWEAT Workout

• 5 Rounds
  • 10 1-Arm Swing (R)
    50′ Front Rack Lunge (R)
    10 KB Push Press (R)
    50′ KB Overhead Carry (R)
    500m Assault Bike
    10 1-Arm Swing (L)
    50′ Front Rack Lunge (L)
    10 KB Push Press (L)
    50′ KB Overhead Carry (L)

Swings are Russian
GO HARDER:
53/35# KB

Today’s CrossFit Workout

Strength

3-5 Rounds for QUALITY:

• 6R/6L Single Leg Deadlift
• 2R/2L Turkish Get Up
• Max L-Sit

Conditioning

• EMOM 15
  • 1) 10 Burpee Over Bar
    2) 10 Toes to Bar
    3) 3 Unbroken Deadlifts

Today’s SWEAT Workout

• AMRAP25
  • 5 Bench Press
    10R/10L 1-Arm KB Row
    15 Wall Balls
    :20 Hollow Hold + 20 Hollow Rocks

Today’s CrossFit Workout

Skill

• 4x Max Effort HS Walk

Rest 1-2:00 between efforts

Conditioning

• 10-9-8-7-6-5-4-3-2-1
  • Pull-Ups
    Handstand Push-ups

CRX: Chest To Bar + sHSPU

Today’s SWEAT Workout

• 2 Rounds For Time:
  • 25 Calorie Row / DB Push Press
    – rest 2:00
    20 Cal Row / DB Push Press
    – rest 1:30 –
    15 Cal Row / DB Push Press
    – rest 1 min –
    10 Cal Row / DB Push Press
    – rest :30 –

Go Harder:

2×50/2×35#

Today’s CrossFit Workout

Strength

• Every 3:00 for 15:00 complete:
  • 5 Deadlifts
  • 5 Hang Power Cleans
  • 5 Front Squats

Conditioning

• AMRAP15:
  • 500m Row/Ski
    75 Double Unders
    1000m Bike

Today’s SWEAT Workout

• 50-40-30-20-10
  • KBS (53/35)
• 100-80-60-40-20
  • Double Unders

REST 2:00

• 5-10-15-20-25
  • Calories AAB
• 10-20-30-40-50
  • Abmat Sit Ups

Today’s CrossFit Workout

Strength/Conditioning

• In teams of 4/5, AMRAP8:
  • 50′ Sled Push (+90/+45)

Meathead

• 4 Rounds for TOTAL Weight
  • 5 Bench Press
  • 10 DB Bench Press
  • 10 Bent Over Rows
  • 15 Bent Over DB Rev. Flies

After Party

• 100 Unloaded Barbell Curls
  • Every time you break, :20 L-Hang

Today’s SWEAT Workout

• 6 Rounds, 2:00 on/1:00 off
  • 10 Sandbag Squats
  • 10 Sandbag over the Shoulder
  • Max 25′ Shuttle Runs in remaining time

Go Harder:

Females: 75#

Males: 100#

Today’s CrossFit Workout

Strength

• 7×3 Shoulder Press

Conditioning

• For time
  • 30-20-10
    • KBS (53/35)
      Toes to bar
  • 3-2-1
    • Rope climbs

Today’s SWEAT Workout

• 4 Rounds for TOTAL Weight
  • 50′ Sled Push
    50′ Sled Pull
    400/300m Ski

After Party

• 3 sets
  • 1:00 Plank (elbows)
    Every :10 perform 1 push-up
    – rest 1:00 –

Today’s CrossFit Workout

Strength

• EMOM10: 2 Back Squats (building)

Conditioning

• Every 2:00 – 10 round cap
  • 10/8 Cal Assault Bike
    6 Burpee Box Jump Overs (24/20)
    6 Dual DB Squats (2×50, 2×35#)

Workout ends when you miss a round.
Sx: 7/5, 6, Scale WGT
Crx: 12/9, 6, 8

Today’s SWEAT Workout

• Buy in: 500m Run
  • 3 Rounds
    10 Strict Pull-ups
    20 V-Ups
    30 Jumping Lunges (2 for 1)
• Cash out: 500m Run