Hey guys,
Happy Fall and happy Sunday! It’s time for the Crossfit Simplicity Weekly Rundown! It’s a beautiful day in Burlington North Carolina and we have an excellent week ahead for you all. We just finished a big strength block and you guys really killed it. Lots of great numbers in the gym last week! We are going to be switching gears a little bit for the next three weeks and working on some serious barbell cycling. This is going to pay off tremendously in our workouts as well as in the CrossFit Open season. As always we’ll still be getting in lots of conditioning and gymnastics so buckle up…let’s check it out!
- Shirts: New CFS House Tees should be in this week AND our 80’s shirt design is in, we posted a pick of it but will send out a pre-order form this week!
- Barbell Cycling: We have a new cycle starting this week. My advice on this is to stay light…light…and really focus on technique, positioning, and breathing throughout these reps! Trust me.
Affiliate Programming:
Week 18
Monday
Performance Prep
Coach led – hips and shoulders focus
Weightlifting: Snatch
All reps must be cycled TnG – no pauses at the hip or on the floor.
Set of 6 should should be heavy but executed with perfect technique.
Set of 12 = 25% off from set of 6 Set of 24 = 25% off from set of 12
Gymnastics
Accumulation Emphasis Pull-ups 4×50% of max set Bar Muscle Up 7×30% max set
Conditioning: Intervals
Row Intervals 3 RFT 30/24 cal
Optional Accessories
Tuesday
Strength: Back Squat
Engine EMOM
GHD Progression: Week 17
Optional Accessories
Tuesday
Performance Prep
Coach led – full body focus
All reps must be cycled TnG – no pauses at the hip or on the floor.
Set of 6 should should be heavy but executed with perfect technique.
Set of 12 = 25% off from set of 6 Set of 24 = 25% off from set of 12
Buy in for every single minute: 5 Burpees + 3 Wall Balls (20/14)
Minutes 1-5: Buy In + 1 Box Get Over @48/40″ Minutes 6-10: Buy In + 1 Rope Climb Minutes 11-15: Buy In + 2 Alt. DB Snatch (one each arm) @70/50
Minutes 16-20: Buy In only, but wearing vest for the full 5 minutes of work (remove vest for last 5 minutes)
Minutes 21-25: Buy In + Echo calories in remaining work time
Scoring: Total Reps completed. If complete all prescribed work, score is 215. Add total Echo calories for total score.
2x Max
Machine Zone 3 Progression – see coach for details
Wednesday
Performance Prep
Coach led – lower body focus
Aerobic Power
Interval 1:
15 Box Jumpovers @24/20″
12 cal Row
9 Burpee Box Getovers @48/40″ 15 Box Jumpovers @24/20″
12 cal Row
9 Burpee Box Getovers @48/40″
-Rest until 6 minute mark-
Interval 2:
9 Burpee Box Getovers @48/40″ 12 cal Row
15 Box Jumpovers @24/20″
9 Burpee Box Getovers @48/40″ 12 cal Row
15 Box Jumpovers @24/20″
Aerobic Capacity
20 minute AMRAP: 500/400m Row 10 Shuttle Runs 800/600m Echo Bike
Optional Accessories
Resilience/Group Work Circuit (see coach for details)
Thursday
Performance Prep
Coach led – full body focus
Strength: Push Press
All reps must be cycled – no pauses at the top or bottom of rep
Set of 6 should should be heavy but executed with perfect technique.
Set of 12 = 25% off from set of 6 Set of 24 = 25% off from set of 12
Gymnastics: Strict Handstand Push-ups
2xMax
Conditioning: Metcon
10 Rounds for Time:
10 GHD Situps
5 Ring Dips
1 Power Snatch @155/105
Goal: sub 10 min Cap: 12 min
Optional Accessories
–
Friday
Performance Prep
Coach led – full body focus
Weightlifting: Clean and Jerk
All reps must be cycled – no pauses at the top or bottom of rep
Set of 6 should should be heavy but executed with perfect technique.
Set of 12 = 25% off from set of 6 Set of 24 = 25% off from set of 12
Gymnastics: Double Unders
10 minute EMOM
45 second cap each set
1. Max SU 2. Max DU
Score is total each round
Conditioning: Zone 4 AMRAP
15 min AMRAP
2 Bear Complex (135/95)
4 Wall Walks
6 Burpees to Target (6″)
10 Back Rack Walking Lunges (135/95) Zone 4 AMRAPs are intended to be completed at a “reach” pace. Move through this workout at an intensity that feels challenging for the full time domain. Your pace should make this workout feel difficult but should not leave you feeling depleted by the end (hint: if you are laying on the floor and gasping for air after this, you missed the stimulus. Similarly, if you feel like you are able to hold a conversation during the workout, you missed the stimulus on the opposite end of the spectrum).If you are focused, you should be able to breathe in through your nose and out of your mouth for the majority of the time.
Saturday
Performance Prep
Coach led – full body focus
Strength: Deadlift
All reps must be cycled – no pauses at the top or bottom of rep
Set of 6 should should be heavy but executed with perfect technique.
Set of 12 = 25% off from set of 6 Set of 24 = 25% off from set of 12
Conditioning: Metcon
Part A.) 3 rounds of 4 min AMRAPs Partner A – Row (score calories) Partner B – Thrusters (135/95) Partner C – Burpee Sandbag over Shoulder (150/100)
Rest 1 minute after each round, then switch. Each partner will perform each movement one time. After third round is complete, rest 5 minutes and then move to Part B.
Part B.) 5 minutes for max score
Row calories, Thrusters (135/95), Burpee Sandbag over Shoulder (150/100)
Partition reps as desired throughout 5 minutes.
Scoring = Round 1 is total reps in 3 rounds of Part A (row calories + thrusters + sandbag). Round 2 is total reps in 5 min AMRAP
Optional Accessories
Bodybuilding Circuits – see coach for details
Sunday
Optional: Low intensity
aerobic session
Well, the time has come to say goodbye. That’s all we’ve got for this week’s edition of the CrossFit Simplicity Weekly Rundown! You all have been making great strides in the gym, so please keep it up! Stay committed and you will see the results you are looking for. I know I’ve been a little bit behind on the committed club board so I’ll try to get caught back up ASAP. Regardless of that, the most important reason to stay committed is to establish good healthy habits that are going to help you out mentally and physically as you go through life. Thank you all again for being members of this awesome community. We are so grateful for each and everyone of you guys and the atmosphere that you add to the class. Now enjoy what’s left of your weekend and get plenty of rest, relaxation, and recovery so we can hit it hard this week. See you all in class!
~Daniel
