Emmy Simpkins

Today’s CrossFit Workout

Strength OR Skill EMOM

• EMOM10
  • Odd: 4R/4L Standing DB Death March
  • Even: 4R/4L Bottoms Up Press

Conditioning

• 4 Rounds
  • 400m Run
    25′ Handstand Walk
    3 Rope Climbs (15′)

Today’s SWEAT Workout

• AMRAP 12
  • 20 Kettlebell Swings
    50 Jump Rope
    5 KB Facing Burpees
    *Add 5 burpees each round

Rest 3:00

• AMRAP 12
  • 10 KB Facing Burpees
    50 Jump Rope
    10 Kettlebell Swings
    *Add 10 swings each round

Today’s CrossFit Workout

Conditioning

• 2 Minutes Work, 2 Minutes Rest x 6 Rounds
  • 10/7 Cal Assault Bike
    40 Double Unders
    4 Power Snatches (135/95#)
    Max Overhead Squats w/ remaining time.

Today’s SWEAT Workout

Strength

• Strength Supersets – 20 minutes
  • 6 Barbell Bench press
    10 DB Shoulder Press
    6 Strict Pull-ups AHAP
    10 DB Bent over rows

After Party

• 3 sets (Baby Shark Style)
  • :20 Low Leg Hold
    :20 Scissors
    :20 In-n-Outs

Today’s CrossFit Workout

Conditioning

• 30 Minutes, w/ a Partner:
  • Worker: Max Cal Row/Ski
  • Pacer: 500m Run
    *5 Synchro Burpees Every Switch

After Party

• Tabata: Hollow Body Rocks

Today’s SWEAT Workout

• Every 4:00 for 24:00
  • 1-2 Rope Climbs
    10 Sandbag Squats
    100′ Sandbag Carry
    5 Sandbag Over Shoulder

Today’s CrossFit Workout

Weightlifting

• Every 2:00 for 6 Rounds:
  • 2 Touch and Go Power Cleans + 4 Front Rack Lunges

Conditioning

• 3 Rounds For Time:
  • 15 Pull Ups
  • 15 Power Cleans (115/75#)
  • 5 Chest to Bar Pull Ups
  • 5 Hang Squat Cleans

Today’s SWEAT Workout

• 10 Rounds
  • 10 Hanging L-Raise
    10 Dual DB Box Step Up
    10 Calorie Row/Ski

Go Harder: 

• Toes to Bar + 2×50/2×35#

Today’s Schedule

• 8am Recovery Yoga
• 9am SWEAT
  • 2:00 work / 1:00 rest x 10
    200m row
    50/30 Singles:Doubles
    Max DB Snatches in remaining time
• 10am Barbell Club
• 11-12pm Open Gym

Today’s CrossFit + SWEAT Workout 

• Team of 2
  • 200 Wallballs (20/14#)
    150 Box jumps overs (24/20)
    100 TTB
    * Every 5:00 partners run 400m together

Today’s CrossFit Workout

• 0:00-20:00
  • :30 Burpees
    :30 Rest
    :30 DB Thrusters (2×40/2×25)
    :30 Rest

Rest 5:00

• 2 Rep Max Thruster (10:00 CAP)

Today’s SWEAT Workout

• 5 Sets
  • 1:00 Box Jumps
    1:00 V-ups
    1:00 Push-ups
    1:00 Assault Bike
    1:00 Rest

Today’s CrossFit Workout

Strength 

• 3×8 Pendlay Rows
  • Superset with 1:00 of Plank Up Downs. Every :10, switch from elbows to palms/palms to elbows
• 3×5 Pendlay Rows
  • Superset with 50 Russian twists

Conditioning

• 50-40-30-20-10 Abmat Sit Ups
• 25-20-15-10-5 Hang Power Snatch (75/55#)

Today’s SWEAT Workout 

• Every 4:00 for 5 Rounds:
  • 100’ HEAVY Sled Push
  • 20 Wallballs
  • :30 Wallsit

After Party

• 3x 1:00 plank up down holds
  Alternate between elbows/palms
  every :10
  Rest 1:00 between sets

Today, we remember those lives lost, and all the lives affected, on 9/11. May we never forget and always honor the lives lost on this tragic day.

Today’s Tribute

• ”Jenkins”
  • AMRAP (with a Partner) in 40 minutes
    • 50 Burpees
      400 meter Run
      50 Kettlebell Swings (53/35)
      400 meter Run
      50 Pull-Ups
      400 meter Run
      50 Push-Ups
      400 meter Run

Today’s CrossFit Workout

Conditioning/Strength 

• EMOM10:
  • Odd: 12/9 Calorie Row (CRX 15/12)
  • Even: 8 Moderate TNG Deadlifts (60-70%)

Rest 2:00

• EMOM10:
  • Odd: 15/12 Calorie Row (CRX 20/15)
  • Even: 3 Heavy Deadlifts (80-90%)

Today’s SWEAT Workout

• For time
  • 1,000m row
    200m run
    *REST 2 MIN*
    750m row
    400m run
    *REST 2 MIN*
    500m row
    600m run
    *REST 2 MIN*
    250m row
    800m run