Emmy Simpkins

Today’s CrossFit Workout

Strength

• 3RM Back Squat
  • Then 95%x3, 90%x3

Conditioning

• CrossFit Games Open Workout 11.1
  • AMRAP10
    • 30 Double Unders
    • 15 Snatches (75/55#)

Today’s SWEAT Workout

• For Time:
  • 2k Row/Ski
    • Then 2 Rounds:
  • 20 SB Lunges
  • 20 SB Over the Shoulder
  • 20 Burpees

Go Harder

Males: 100-150# Sandbag

Females: 75-100# Sandbag

Today’s CrossFit Workout

Strength

• EMOM10:
  • Odd- 5 Bench Press (Building)
  • Even- :20 L-Sit

Conditioning

• 5 Rounds, EACH for time:
  • 5 Strict Pull Ups
  • 10 Toes to Bar
  • 2 Rope Climbs (CRX Legless)

Rest 1:00 between rounds

Today’s SWEAT Workout

Strength

• 5x
  • 200m SPRINT
  • 100m Farmers Carry (KB)
  • 50′ DB Death March
  • 1:00 Plank

Go Harder:

2×70/2×53# KB

2×50/2×35# DB

Today’s CrossFit Workout

Conditioning

• 100 Burpee Box Jumps (24/20″) For Time
  • Starting with 0:00, and every minute on the minute, perform 3 Clean and Jerks
    • RX: 155/105#
    • CRX: 185/135#

Today’s SWEAT Workout

• Every 3:00 x10
  • 400m Run

Today’s Schedule

8AM Recovery Yoga

9AM SWEAT

• For time:
  70/55 Calories Assault Bike
  30 Burpees
  50/35 Calories Row/Ski
  30 Burpees
  70/55 Calories Assault Bike
  30 Burpees

10AM Barbell Club

11AM-1PM Open Gym

Today’s CrossFit and SWEAT Workout

• AMRAP30- In teams of 2:
  • 100 Calories on the Assault Bike *partner MUST hold a bar in the front rack position (135/95#)
    150 Back Squats *partner MUST hold active squat position
    200 Push ups *partner MUST hold top of plank position
    In any remaining time, max calories on the Assault Bike

Today’s CrossFit Workout

Conditioning

• 5 Rounds EACH For Time:
  • 20/15 Calorie Ski
  • 15 Deadlifts (225/155#)
  • 15 Burpees over the Bar

Rest 3:00 between rounds

Today’s SWEAT Workout

• “Morrison”
  • 50-40-30-20-10 Reps for Time:
    • Wallball (20/14#)
    • Box Jump (24/20″)
    • Kettlebell Swing (53/35#)

Today’s CrossFit Workout

Strength

• EMOM10: 3 Hang Power Cleans
  • Min 1-2: 3 @ 70%
    Min 3-4: 3 @ 75%
    Min 5-6: 3 @ 80%
    Min 7-10: Continue Building to Heavy

Conditioning

• 21-15-9
  • Thruster (95/65#)
  • Handstand Push Up

Today’s SWEAT Workout

Conditioning

• 20 x 250m Row/Ski
  • Rest :30 between

Today’s CrossFit Workout

Conditioning/Strength

• 10 Rounds NOT For Time:
  • 12/9 Calorie Assault Bike
  • 100′ Sled Pull AHAP

Score= Weight on the sled

Today’s SWEAT Workout

• 5 rounds:
  • 50′ Sled Push AHAP
  • 50′ Sled Pull AHAP
  • 1:00 Sandbag March
  • :20 L-Hang

Today’s CrossFit Workout

• For Time TOTAL:
  • 500m Row
  • 40 Wallballs (20/14#)
  • 30 Toes to Bar
• Rest 2:00
  • 400m Row
  • 30 Wallballs
  • 20 Toes to Bar
• Rest 1:00
  • 300m Row
  • 20 Wallballs
  • 10 Toes to Bar

Today’s SWEAT Workout

• AMRAP20:
  • 500m Row/Ski
  • 10 Bench Press
  • 10 Dual KB Front Rack Lunge
  • 100′ Farmers Carry

Go Harder:

• 135/95#
• 2×53#/2×35#

Today’s CrossFit Workout

Strength

• Shoulder Press 5×8@70%

Conditioning

• 5 Rounds for Time:
  • 200m Run
  • 10 Alt DB Snatch (70/50#)
  • 6 Strict Pull Ups

Today’s SWEAT Workout

• Every 10:00 x3
  • 800m Run
  • 20 Alt DB Snatches
  • 1 Rope Climb

Go Harder:

• 50/35#
• 3 Rope Climbs