Emmy Simpkins

Today’s CrossFit and SWEAT Workout

Conditioning

• For Time:
  • 2k Row/Ski
  • 4k Run

Today’s CrossFit Workout

Conditioning

• In a 30:00 window:
  • 10 Rounds For Time
    • 5 Ring Dips
    • 3 Hang Power Cleans (155/105#)
    • 1 Rope Climb (15′) CRX: 185/125#, Legless RC
      • w/ Remaining Time:
        • 3RM Shoulder To Overhead

Today’s SWEAT Workout

• 10 Rounds:
  • 3 Strict Pullups or 5 Ring Rows (Go Harder: Rope Climbs)
    10 X-Over Pushups
    25 Double Unders / 50 Singles

After Party

• Accumulate 2:00 in an L-Hang

Today’s CrossFit Workout

Strength

• Pause Back Squat 5×4 @60%
• Front Rack Step Up @33% of Today’s Squat Weight
  • Perform these between each squat set

Conditioning

• For time:
  • 50/40 Cal Assault Bike
    100 KB Swings (53/35#)
    200 Double Unders

Today’s SWEAT Workout

• Every 4:00 x 5 Rounds:
  • 10/7 Cal Assault Bike
    10 Dual DB Deadlifts
    5R/5L Dual DB Step Ups
    5 Dual DB Hang P. Cleans

Today’s Schedule!

8am Recovery Yoga w/ Jennifer Phillips

9am SWEAT

• EMOM 10
  :30 Plank
  MAX Box Jumps (24/20)
• EMOM 8
  :30 Wall Sit
  MAX Box Jump Overs (24/20)
• EMOM 6
  :30 Hollow Body Rocks
  MAX Burpee Box Jump Overs (24/20)

Tabata:

• Bicep Curls
• Seesaw Press

10am Barbell Club

11-12pm Open Gym

Today’s CrossFit/SWEAT Workout

• For Time
  • 400m Run
  • 5 Rounds of “Cindy”
  • 400m Run
  • 4 Rounds of “Cindy”
  • 400m Run
  • 3 Rounds of “Cindy”
  • 400m Run
  • 2 Rounds of “Cindy”
  • 400n Run
  • 1 Round of “Cindy”

Cindy=

5 Pull ups

10 Push ups

15 Squats

Today’s Workout

Skill

• Handstand Walk/Progressions

Conditioning

• 3 Rounds For Time:
  • 25′ OH Walking Lunge (L)
  • 25 DB Hang Snatches (50/35#)
  • 25′ OH Walking Lunge (R)
  • 500m Run

Today’s SWEAT Workout

• 2 Rounds For time:
  • 30 DB Hang Power Clean
  • 1000m Run
  • 30 DB Hang Snatches
  • 500m Run

20/15 Calorie Ski Cash Out

Today’s CrossFit Workout

Weightlifting

• 15:00 to Establish a Heavy Complex for the day:
  • Clean Pull + Hang Clean

Conditioning

• Buy in: 50/40 calorie bike
  • 6-4-2
    Ring muscle ups
    Cleans (185/125)

CRX: 205/145#

Today’s SWEAT Workout

Strength

• EMOM10: 3 Back Squats

Conditioning

• For QUALITY
  • 0:00-8:00
    8 Goblet Squats
    10 Jump Squats
    12 Air Squats

    *rest 2 min*

    10:00-18:00
    10-15 Push-ups
    8/8 Alt. Arnold Press
    :20 L- Hang

Today’s CrossFit Workout

• For Time: 5k Row
  • Pace Setter= 75 Double Unders + 15 Burpees

Today’s SWEAT Workout

• AMRAP30
  • Max Distance Row
    • Pace Setter= 75 Double Unders + 15 Burpees

Today’s CrossFit Workout

Strength

• EMOM10:
  • Odd- :30 Max Strict Pull Ups
  • Even- :30 Max Strict Handstand Push Ups

Conditioning

• 5 rounds EACH for time
  • 15 DB Deadlifts (2 x 50/35#)
    12 Toes to Bar
    9 DB Hang Power Clean
    6 DB Shoulder to Overhead

    – rest 1 min between rounds –

Today’s SWEAT Workout

• 50-40-30-20-10
  • Russian KBS
    Ab Mat Sit-ups

    *Every minute, including 0:00, perform
    7 Strict Ring-Rows, or
    3 Strict Pull-ups

To those of you attending the Sea Hear Now Festival in Asbury Park this weekend, have a great time!!

Today’s Workout

• 5 rounds EACH, alternating full rounds
  • 20 DB Front Rack Lunges (2×40/25#) (CRX 2×50/35#)
    15 Burpees Over Dumbbells
    20 DB Front Rack Lunges