Emmy Simpkins

Today’s CrossFit Workout

Conditioning

“Don’t Even Trip”

• 2:30 on/2:30 off x4
  • Odd Rounds:
    • 20/15 Calorie Assault Bike
    • Max UNBROKEN Double Unders in remaining time
  • Even Rounds:
    • 75 Unbroken Double Unders
    • Max Calories Assault Bike in remaining time

After Party

• 1:00 on, 1:00 rest x 3 Rounds
  Weighted Plank

Today’s SWEAT Workout

• Assault Bike Intervals:
  • 4x 15/12 Calorie Sprint, Rest 1:00 between
    100 Double Unders, Rest 3:00

    Repeat 3 more times

Today’s CrossFit Workout

Conditioning

• From 0 – 15:00, AMRAP:
  • 400m Run
    20 Hang Power Snatches (95/65#)
    200m Run
    10 Overhead Squats
• From 15:00-25:00
  • Find a 1RM Hang Snatch

Today’s SWEAT Workout

• Every 10:00 x3
  • 400m Run
    25 Burpees
    10 Strict Pull Ups
    200m Run

Go Harder: Hold a 50/35# DB Between legs during Strict Pull Ups

Today’s CrossFit/SWEAT Workout

In teams of 2, complete for time

5 Rounds EACH, alternating rounds:

• 12/9 Calorie Row
• 9 Toes to Bar
• 6R/6L Alternating DB Push Press

Immediately into:

3 Rounds Each, alternating rounds:

• 100m Farmers Carry
• 5 DB Squat Cleans

RX: 2×50#/2×35#

Today’s CrossFit Workout

Warm-Up/Primer

• 4 Rounds
  • 4 Renegade Rows w/ Pushup
    :20 Arch + :20 Hollow

Conditioning

• Every 5:00 x 4 Rounds
  • 8 CTB Pullups
    40 Air Squats
    Max Effort L-Hang

CRX:
4 Ring Muscle Ups
20 Pistols
Max Effort L-Hang

Today’s SWEAT Workout

• 10 Rounds
  • 30 Double Unders
    15 Kettlebell Swings
    10 Wall Balls

Go Harder:

50/35#, 20/14#

Today’s CrossFit Workout

• “Jerry”
  • 1 Mile Run
  • 2k Row
  • 1 Mile Run

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan.

Jerry is survived by his wife Milely and his sons Chad, Cody, Chase, and Connor.

The “Jerry” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for May 9, 2010 (100509).

Today’s SWEAT Workout

• 20 Minutes:
  • 8R/8L DB Alt. Bench
    8R/8L Bulgarian Split Squat
    8 Dual DB Bent Over Rows
    8 Floor Glute/Ham Raises
• From 21:00 – 25:00
  • :20 Hollow
    :20 Arch
    :20 Rest

Today’s CrossFit Workout

Strength

• 6×2 Push Jerks

Conditioning

• AMRAP12:
  • 40 Double Unders
  • 1/1/1,2/2/2,3/3/3…etc.
    • Hang Power Clean (155/105#) (CRX 185/125#)
    • Front Squat
    • Shoulder to OH

*Every time the barbell is dropped, run 100m

Today’s SWEAT Workout

• AMRAP30:
  • Pace Setter= 500m Row
  • Parter 2= Max distance Rowing

:20 Bar Hang every switch

Go Harder: 10 Synchro Toes to Bar

Today’s CrossFit and SWEAT Workout

Conditioning

• 1:00 Work, :30 Rest x 5 Rounds
  • Assault Bike
    Burpee Box Jump Overs (24/20″)
    Strict Situps (ft. anchored)

After Party

• Max Effort:
  • Plank (forearms)

Today’s CrossFit Workout

Strength

• EMOM10:
  • Odd: 3 TnG Deadlifts
  • Even: 5 Strict Pull Ups

Conditioning

• For Time:
  • 800m Run
    40 DB Snatches
    600m Run
    30 DB Overhead Squats
    400m Run
    20 DB Squat Snatches

RX: 50/35#
CRX: 70/50#
18 Minute Cap

Today’s SWEAT Workout

• AMRAP20
  • 100m Farmer Carry
    5R/5L Alt Push Press
    10 Barbell Deadlifts
    5 Barbell Rollouts

Use same DBs for Carry + Push Press.

Sweatier:
2×50/35#, 225/155#

Today’s CrossFit/SWEAT Workout

• In Teams of 3:
  • 100 Cal Assault Bike
    100 Thrusters (75/55#)
    75 Cal Assault Bike
    75 Thrusters (95/65#)
    50 Cal Assault Bike
    50 Thrusters (115/75#)
    25 Cal Assault Bike
    25 Thrusters (135/95#)

Today’s CrossFit Workout

Strength

• Back Squat- 3 Rep Max
  • Then, 2×3 @90% of above

Conditioning

• 5 Rounds For Time:
  • 60 Double Unders
    30 Russian KB Swings (70/53#)

15:00 Cap
CRX: DU and KBS unbroken

Today’s SWEAT Workout

Strength

• 3-4 Rounds
  • 5R/5L Single Leg Deadlifts
    10 Bench Press

Conditioning

• Every 2:30 x 5
  • :40 Jump Rope
    20 Russian Swings
    :20 Weighted Wall Sit