Hey guys,
It’s that time of the week again! Get ready to dive into this week’s edition of the CrossFit Simplicity Weekly Rundown. We are closing out another month here at the gym and September has been great. We have seen a ton of progress in our lifting and gymnastics progressions and we aren’t going to stop in October. We’ve got three more weeks of this cycle! The gym is finally cooling off a bit so energy should be high as we attack our conditioning as well. We have an awesome week ahead so I hope everyone is excited to get into it and finish out the month strong!
- Shirts: New CFS House Tees should be in this week or next AND our 80’s shirt design is in, so look for a pre-order form and an image of the shirt in the next couple days! I think you all are going to like it!
Affiliate Programming:
Week 17
Monday
Performance Prep
Coach led – hips and shoulders focus
Weightlifting: Snatch
Wave Loading:
3 reps @80% max 2 reps @85% max 1 reps @90% max 3 reps @85% max 2 reps @90% max
1 reps @ open for athlete to decide
Rest 90 seconds between each set. Score only last two sets of each wave (sets of 1)
Gymnastics
Max Emphasis 2xAMRAP Pull-ups/Bar Muscle Up
Conditioning: Intervals
3 RFT 400m Run
Optional Accessories
Tuesday
Performance Prep
Coach led – full body focus
Strength: Back Squat
Wave Loading:
3 reps @80% max 2 reps @85% max 1 reps @90% max 3 reps @85% max 2 reps @90% max
1 reps @ open for athlete to decide
Rest 90 seconds between each set. Score only last two sets of each wave (sets of 1)
Engine EMOM
4 rounds (24 min EMOM)
1.) DB Busters @50/35
2.) Single Unders
3.) DB Box Stepovers @50/35
4.) Double Unders
5.) Alt. SA DB Squat Snatch @50/35 6.) Single Under Crossovers
Scoring = total reps completed. Jump rope reps count as 1, DB reps count as 5. Complete as many reps as possible over the 24 minutes.
Goal: 960 reps
GHD Progression: Week 17
4×10 GHD to Parallel (DB on chest)
Optional Accessories
Machine Zone 3 Progression – see coach for details
Wednesday
Performance Prep
Coach led – lower body focus
Aerobic Power
Part 1:
20/16 cal Ski
50 DU
2 minute cap, rest 3 min
Part 2:
20/16 cal Row
10 Burpees over Row 2 minute cap, rest 3 min
Part 3:
20/16 cal Echo
10 Box Jumpover @24/20″ 2 minute cap
Aerobic Capacity
3 rounds:
1.) Ski
2.) Bike Erg
3.) Echo Bike
4.) Row
*score total cals as reps for round 1
3 rounds:
1.) Bar Facing Burpees
2.) Box Jumpovers
3.) Burpees
*score total reps as reps for round 2
Optional Accessories
Resilience/Group Work Circuit (see coach for details)
Thursday
Performance Prep
Coach led – full body focus
Strength: Strict Overhead Press
Wave Loading:
3 reps @80% max 2 reps @85% max 1 reps @90% max 3 reps @85% max 2 reps @90% max
1 reps @ open for athlete to decide
Rest 90 seconds between each set. Score only last two sets of each wave (sets of 1)
Gymnastics: Strict Handstand Push-ups
Deficit SHSPU 3×4
Conditioning: Metcon
Jackie 1,000m Row 50 Thrusters 30 Pullups
Optional Accessories
Standing Barbell Calf Raise + Seated SL Anterior Tib Raise
Friday
Performance Prep
Coach led – full body focus
Weightlifting: Clean and Jerk
Wave Loading:
3 reps @80% max 2 reps @85% max 1 reps @90% max 3 reps @85% max 2 reps @90% max
1 reps @ open for athlete to decide
Rest 90 seconds between each set. Score only last two sets of each wave (sets of 1)Wave
Gymnastics: Double Unders
Accumulation Emphasis 4×50% max set.
Conditioning: Zone 4 AMRAP
15 min AMRAP
20 Wall Ball (30/20)
15 Toe to Bar
10 Back Rack Walking Lunges (135/95) Zone 3 AMRAPs are intended to be completed at a sustainable pace. Move through this workout at an intensity that feels challenging yet sustainable for the full time domain. You should pick a pace that you may be able to say a few words in but likely cannot hold full conversation. If you are focused, you should be able to breathe in and out of your nose for the majority of the time.
*If you use a fitness device that tracks your heart rate, you want to work in HR Zone 3.
Optional Accessories
Saturday
Performance Prep
Coach led – full body focus
Strength: Deadlift
Wave Loading:
3 reps @80% max 2 reps @85% max 1 reps @90% max 3 reps @85% max 2 reps @90% max
1 reps @ open for athlete to decide
Rest 90 seconds between each set. Score only last two sets of each wave (sets of 1)
Conditioning: Metcon
With a partner, perform the following AMRAP. Partition reps are desired.
35 min AMRAP: 100/80 cal Row 100 Air Squats 100 Ab-Mat Situps 100 Pushups
Goal: 3+ rounds
Optional Accessories
Bodybuilding Circuits – see coach for details
Sunday
Optional: Low intensity
aerobic session
Well that’s all we’ve got for this installment of the CrossFit Simplicity Weekly Rundown! As always it’s going to be a great week filled with lots of challenging and effective work for you guys. Keep the devotion going and we are going to CRUSH the CrossFit Open this year at CFS! You all have certainly been putting in the work and the results are showing. Now get plenty of rest, relaxation, and recovery so we can hit it hard this week. See you all in class!
~Daniel
