Hey guys,
It’s Sunday again in Burlington, NC and that means it’s time for another CrossFit and Simplicity weekly rundown! It’s week two of our new NBD Fitness cycle and you all are doing great! One thing we noticed in our last cycle was that we are lacking strength in our handstand push-ups and pull-ups, chest bar, bar muscle ups… Pulling in general. We know it can be monotonous to work this in class weekly so the NBD guys have added optional accessory work that is specifically focused in these areas. If you need it, please please make sure you utilize this optional work to make the most of this cycle and get to the next level and you’re pulling and pressing gymnastics. Now have a look at this week’s programming and dive in!
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Monday |
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Strength |
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Split Jerk – 5-3-1 x2 DL – Heavy single into 5 min EMOM x2 reps @8 RPE |
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Metcon – Intervals (Rx) |
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800m Run, 3 Rope Climbs, 24 HSPU |
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rest 5 |
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400m Run, 2 Rope Climbs, 12 HSPU |
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rest 2 |
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200m Run, 1 Rope Climb, 6 HSPU |
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Tuesday |
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Aerobic Power |
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3 on, 5 off x3 rounds |
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500/400m Row |
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max Lateral Burpee Box Jumpovers (24/20″) in remaining time |
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Wednesday |
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Reps |
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Power Clean 6×4 TnG E2M BS 5×8 EMOM @40-50% |
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Engine EMOM (Affiliate) |
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Multi-Couplet EMOM |
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x5 rounds- Same minute |
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5 Burpee Pullups |
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5 Thrusters (95/65) |
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-rest 2:30- |
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x4 rounds- Same minute |
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8 DL @135/95 |
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8 C2B |
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-rest 2:00- |
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x2 rounds- same minute |
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5 Hang Power Clean @115/85 |
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5 BMU |
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Thursday |
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Aerobic Capacity (Rx) |
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36-28-20-12-6 |
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Wall Balls (20/14) |
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Burpees to target |
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Friday |
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Muscular Endurance |
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6×1 EMOM FS @70-80% 15 Snatch @80% for time |
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Metcon – Open Style |
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4:00 AMRAP |
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10/8 Cal Echo |
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10 BJO @24/20″ |
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-rest 2:00- |
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4:00 AMRAP |
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25 DU |
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5 SHSPU |
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-rest 2:00- |
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4:00 AMRAP |
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10/8 Cal Row |
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5 RMU |
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Saturday |
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Partner Metcon |
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Complete for time – partition all work as desired |
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60 GHD |
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12 WW |
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72/56 cal Echo |
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12 WW |
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60 GHD |
That’s all we’ve got for today’s edition of the CrossFit Simplicity Weekly Rundown! We have some awesome programming this week and I hope you guys are excited. Remember to get in here as consistently as possible and let’s get these results. If you have the time, please hit the optional accessory work outside of class. This is going to pay dividends in the long run for your gymnastics. 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
