Emmy Simpkins

Today’s CrossFit Workout

Conditioning

• 5 Rounds
  • 1 – Wall Balls
    2 – Power Snatches (75/55#)
    3 – Box Jumps (24/20″)
    4 – Situps
    5 – Cal Ski
    6 – REST

Today’s CrossFit LITE Workout

• 5 Rounds
  • 1 – Wall Balls
    2 – KB SDHP
    3 – Box Jumps or Step Ups
    4 – Situps
    5 – Cal Ski
    6 – REST

Today’s CrossFit Workout

Strength

• 1 Rep Max Power Clean and Jerk

Conditioning

• 3 Rounds for Time:
  • 10 Clean and Jerks (135/95#)
  • 15 Toes to Bar

Today’s CrossFit LITE Workout

• 25 Minutes:
  • 8R/8L Single Leg Deadlift
    8R/8L DB Bench Press
    8R/8L Split Squat
    8R/8L Renegade Row
    :40 Plank (any variation)

Today’s CrossFit Workout

Conditioning

• 2:30 on, 2:30 off x 5
  • 25/20 Cal Row
    25′ HS Walk
    Max Sandbag over Shoulder w/ remaining time

Today’s CrossFit LITE Workout

• 2:30 on, 2:30 off x 5
  • 20/16 Cal Row
    25′ Plate Push
    Max Sandbag over Shoulder w/ remaining time

AFTER PARTY (All Programs)

• 3 Rounds:
  • 1:00 Sandbag Hold
    1:00 Rest

Today’s CrossFit Workout

Gymnastics

• 4 Rounds
  • 5 Strict Pullups
    5 Strict Dips
    :10 Hollow + :10 Arch

Conditioning

• 100-80-60-40-20
  • Double Unders
    50-40-30-20-10
    KB Swings (53/35#)
    25-20-15-10-5
    Assault Bike
    5-4-3-2-1
    Ring Muscle Ups

Today’s CrossFit LITE Workout

Gymnastics

• 4 Rounds
  10 Ring Rows
  5 Ring Dips
  :10 Hollow + :10 Arch

Conditioning

• For Time
  • 100-80-60-40-20
    Double Unders
    50-40-30-20-10
    KB Swings (53/35#)
    25-20-15-10-5
    Assault Bike

Today’s Workout (ALL Programs)

• In teams of 3 for time, complete:
  • 90 Power Cleans (185/125#) (CRX 225/155#)
  • 180 Handstand Push Ups
  • 270 Wallballs (20/14#) (CRX 30/20#)

Today’s Workout (ALL Programs)

Strength

• 3-4 Rounds (not for time)
  • 10 Dual KB/DB Deadlifts
    100′ Farmer Carry
    10 Bench Press (BW, 60%)
    :20 L-Hang or L-Sit

Conditioning

• AMRAP4- Teams of 3-5
  • Max Distance Sled Push/Pull

Athletes will push the sled 50′ then pull it 50′ back to their teammates.

Today’s CROSSFIT Workout

Strength

• 5×3 Overhead Squats

Conditioning

• 3 Rounds for Time:
  • 2 Rope Climbs (CRX Legless)
  • 20 Alt DB Snatches (50/35#) (CRX 60/40#)

CrossFit LITE

• 10 Rounds for Time:
  • 10 Alt DB Snatches
  • 10 V-Ups
  • 1 Rope Climb

Today’s Workout (All Programs!)

Conditioning

• 2 Rounds:
  • 25/20 Cal Assault Bike
    500m Run
    – Rest 3 Minutes

    20/16 Cal Assault Bike
    400m Run
    – Rest 3 Minutes

    10/8 Cal Assault Bike
    200m Run
    – Rest 3 Minutes

Today’s CrossFit Workout

Strength

• EMOM10:
  • Odd- 3 Strict HSPU (add deficit if capable)
  • Even- 3 Strict CTB Pull Ups (add weight if capable)

Conditioning

• 3 Rounds For Time:
  • 400m Row
  • 21 Dual DB Push Press (2×50#/2×35#)
  • 15 Burpees
  • 9 Bar Muscle Ups

CROSSFIT LITE

• 3 Rounds
  • 50 Air Squats
    21 Push Presses
    15 Burpees
    9 Ring Rows + 9 Dips

After Party

• 3 Rounds:
  • 1 Minute Plank
    1 Minute Rest