Emmy Simpkins

Today’s CrossFit + SWEAT Workout

• Teams of 3 – from 0:00 to 15:00
  • Pacesetter: 300m run
  • Partners 2 & 3: Alternating full rounds
    • 5 DB Thrusters (2×50/35)
      10 DB Box Step- Ups (24/20)

      *If the DBs touch the floor, or top of the box, team must complete 10 toes to bar

• From 18:00 – 25:00 – same teams
  • 150/125 Calorie Ski/Row/Bike

Today’s CrossFit Workout

Strength

• EMOM10: Clean Pull + Hang Clean
  • Build every 2:00

Conditioning

• 100-80-60-40-20
  • Double Unders
• 10-8-6-4-2
  • Cleans (185/125)

Today’s SWEAT Workout

• “Loredo”
  • 6 Rounds for Time:
    • 24 Squats
    • 24 Push Ups
    • 24 Walking Lunge Steps
    • 400m Run

Today’s CrossFit Workout

Strength/Skill

• Strict Handstand Push Ups 5x 3-5 Reps

Conditioning

• AMRAP 3
  • 10 Strict Pull-ups
    20 Push-ups
    30/25 Calorie Bike

– rest 1 min

• AMRAP 5
  • 10 Strict Pull-ups
    20 Push-ups
    30/25 Calorie Bike

– rest 2 min

• For Time
  • 10 Strict Pull-ups
    20 Push-ups
    30/25 Calorie Bike

Crx: wear a weight vest

After Pary

• :30 MAX Calorie Assault Bike

Today’s SWEAT Workout

• 5 Rounds:
  • 15 KB Swings
  • 20 Sit Ups
  • 75 Double Unders (150 Heavy Rope Singles)

Today’s CrossFit Workout

Conditioning

• Run – Max Distance in 10 rounds
  • 2:00 on / 1:00 rest
    • You may choose to run 200, 300, 400 or 500m at a time. If you fail to complete it within the 2:00, perform 10 penalty burpees on the spot, even if you go over the 1:00 rest period

Today’s SWEAT Workout

• For time
  • 2,000m row
    4,000m bike
    1,500m row
    3,000m bike
    1,000m row
    2,000m bike
    500m row
    1,000m bike

Today’s CrossFit Workout

Skill

• Muscle Ups (Bar and Ring)
  • Skin the Cats
  • Arch/Hollow
  • Hip Extension
• 5-10 Reps of each for 3 Sets

Conditioning

• AMRAP 12
  • 7 Box Jump Overs (30/24)
    3 Ring muscle-ups
    1 Deadlift (405/275)
    *share barbells

Today’s SWEAT Workout

• AMRAP 20
  • 10 Box jumps
    15 Wallballs
    :30 Handstand Hold

Today’s CrossFit Workout

• 5 rounds each, alternating with a partner
  • 10 DB Snatch (2×40/30)
    15 burpee over dumbbells
    20 DB Push Press (same)
    Crx: 50/35#
  • No partner, rest 1:1

Today’s SWEAT Workout

• 6 Rounds for Weight
  • 5 Strict Pull-ups
    10 Kettlebell Deadlifts
    100′ Farmers Carry

Today’s Workout

AMRAP8

Alternating Rounds with a partner:

• 2,4,6,8…
• Power Cleans (135/95#)
• Burpees over the Bar

Rest 2:00

AMRAP8

• 2,4,6,8…
• Calorie Row
• DB Squats (2×50/2×35#)

Rest 2:00

AMRAP8

• 3,6,9,12…
• Toes To Bar
• KB Snatches (53/35#)

Today’s CrossFit Workout

Strength

• Every 2:00 x5
  • 5 Thrusters

Conditioning

• 10 Rounds for Time
  • 3 Power Snatches (135/95#)
  • 15 Wallballs

Today’s SWEAT Workout

• 3 Rounds For Time:
  • 30 Calorie Bike
    • Rest 2:00
  • 20 Calorie Ski
    • Rest 1:00

Today’s CrossFit Workout

• EMOM 25
  • 1) Calorie Ski
    2) Hand Release Push-Ups
    3) Calorie Bike
    4) Ab-mat sit-ups
    5) Rest

Score = Lowest Round

Today’s SWEAT Workout

• AMRAP 20
  • 10 Burpees
    20 Ab Mat Sit-ups
    30 Double Unders
    *add 5 reps to all movements after each round

Today’s CrossFit Workout

• 2:30 on/2:30 off x5
  • 25′ Sandbag Lunge (RX: 100/75#) (CRX: 100#+/ 75#+)
  • 10 Sandbag Squats
  • 25′ Sandbag Lunge
  • Max Sandbag over the shoulder in remaining time

Today’s SWEAT Workout

• 4 Rounds:
  • 200m Run
  • Max Sandbag Wallsit
  • 200m Run
  • Max Banded Plank
• Cash Out: 200m Sandbag Carry