Emmy Simpkins

Today’s CrossFit Workout

Strength

• 1 Rep Max BACK SQUAT!

Conditioning

• AMRAP8
  • 50-40-30-20-10
    Unbroken Double Unders
    5-4-3-2-1
    Unbroken Hang Squat Cleans

RX: 185/125#
CRX: 225/155#
*If a set is broken, start that set over.

CROSSFIT LITE

• AMRAP25
  • 1k Run, Row, or Ski
    50 Double Unders
    50 Situps

Today’s CrossFit Workout

Gymnastics/Skill

• EMOM9:
  • 1- Feet together + Squat (extend leg out at bottom if possible!)
  • 2- PVC/Banded Spotted Pistol
  • 3- Candlestick

**Practice each movement for about :20-:30 each minute

Conditioning

• Every 4:00 x 5
  • 10/8 Calorie Assault Bike
  • 10 Box Jump Overs (24/20″) (CRX 30/24″)
  • 10 Toes to Bar
  • 10 Pistols
  • 1 Rope Climb (CRX Legless)

CROSSFIT LITE

Strength

• EMOM12:
  • 1st – 10 Dual DB Bench Press
    2nd – 3R/3L Reverse Lunge to Step Up
    3rd – 10sec Hollow Hold + 10sec Arch Hold

Conditioning

• Every 3 Minutes x 5 Rounds
  • 10/8 Cal Assault Bike
    10 Box Step/Jump Overs
    10 Hanging Knee Raises
    10 Jumping Lunges
    1 Rope Climb or 5R/5L 1-Arm Rows

Today’s Workout

Strength

• Every :90 for 7 Rounds:
  • 2 Push Jerks + 1 Split Jerk (Building)

Conditioning

3 Rounds:

• 20 Deadlifts (155/105#)
• 10 Push Jerks

CROSSFIT LITE

5 Rounds:

• 15 Wallballs
• 15 KB Swings
• 400m AAB or 200m Run

Today’s Workout (CrossFIT + CF LITE)

• 2 Rounds For Time:
  • 1000m Run
  • 80 Double Unders
  • 60 Push Ups
  • 40 V Ups
  • 20 Strict Pull Ups

(CRX- Wear a Vest)

Today’s Workout

CROSSFIT

Strength

• 1 Rep Max SNATCH!

Conditioning

• For Time:
  • 20/15 Calorie Assault Bike
  • 20 Power Snatches (115/80#)
  • 20/15 Calorie Assault Bike
  • 20 Overhead Squats

CrossFit LITE

• EMOM25:
  • 1st – 8/.6 Cal Assault Bike
    2nd – 12 G2OH
    3rd – 16 Overhead Lunges
    4th – 20 Russian Twists
    5th – Rest

Today’s Workout

Strength

• Every 3:00 x5
  • 3 Backsquats @80%
• On final minute, perform MAX REPS

CF LITE Strength:

• EMOM15:
  1st – 5R/5L SeeSaw Press
  2nd – 5R/5L Single Leg Deadlift
  3rd – 5R/5L Renegade Rows

Conditioning (CF + CF Lite)

• AMRAP12:
  • DB Burpee Deadlifts
    DB Hang Clusters
    DB Box Step Ups (24/20″)

RX: 50/35#, Single DB.
Ascending Ladder:
1R/1L, 2R/2L, 3R,3L, etc…

“SPRING in to Summer” Nutrition Challenge will begin Monday, April 29th. The Challenge is for current and NEW members. Email: Info@crossfitspeakeasy.com for new member inquiries.

Today’s Workout

With a partner for time:

• 800m Farmers Carry
• 50 Deadlifts (275/185#)
• 800m Medball Run (20/14#)
• 50 Synchro Bar Facing Burpees
• 400m Sandbag Carry
• 50 Sandbag over the Shoulder

Today’s Workout

Skill

• Handstands
  • EMOM9:
    • 1- :30 Freestanding Tripod
    • 2- :30 HS Hold Shoulder Taps/Marches
    • 3- 5 L-Shape Kick Ups

Conditioning

• AMRAP20
  • 20 Wallballs (20/14#)
  • 30′ HS Walk
  • 400m Run

CrossFit LITE

• AMRAP20:
  • 25 Abmat Sit Ups
  • 500m Run
  • 75 Double Unders

Today’s Workout

Strength

• EMOM10: 1 Segment Snatch @75%
  • Pause at the knee for :2, no building!

Conditioning

• 4 Rounds for Time:
  • 16 KB Snatches (53/35#)
  • 24 Abmat Sit Ups
  • Cash Out: 1000m/800m Row or Ski

CrossFit LITE

• 5 Rounds
  • 5R Strict Press
    5R Push Press
    50′ Overhead Walk

    5L Strict Press
    5L Push Press
    50′ Overhead Walk

    10 Suitcase Deadlifts
    100′ Farmers Carry

    1:00 Weighted Plank