Hey guys,
It’s a gorgeous Spring Sunday here in Burlington, North Carolina, and it’s time for the CrossFit Simplicity Weekly Rundown! We have a big week ahead with lots of epic programming and some fun as well. We also have a survey floating around the gym and we NEED your input! Be on the lookout for the QR code at the gym or follow the link below to tell us what you think. Now let’s get cracking into this week so we can get back to enjoying this weather…
- CFS Survey: We’re always working to make Simplicity the best hour of your day and your feedback helps guide that. If you’ve got 5 minutes, we’d love for you to fill out this quick survey: Click here to take the survey(https://forms.gle/yYaZ45PF1z9wbaGEA) Your input really matters to us. While we may not be able to act on every suggestion, we’ll read every response and take it seriously as we shape what’s next for the gym.
Monday:
Metcon:
Freedom (RX’d)
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max reps Strict Handstand Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max reps Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max Dumbbell Bench Press (2×50/35)
(KG conv: 22.5/15 DBs)
Tuesday:
Strength: 1×20 Back Squat
Metcon:
Rolling Stones
Freedom (RX’d)
5 rounds
10 Right Arm Dumbbell Cleans (70/50)
10 Left Arm Dumbbell Cleans (70/50)
20 Wall Balls (20/14)
(KG conv: 32.5/22.5 DB, 9/6 WB)
Wednesday:
Gymnastics: Ring Dip Work
Metcon:
Aerosmith
Freedom (RX’d)
15/12 Calorie Air Bike
30 GHDs (Or V-Ups)
30/24 Calorie Air Bike
30 GHDs (Or V-Ups)
45/36 Calorie Air Bike
30 GHDs (Or V-Ups)
60/48 Calorie Air Bike
Thursday:
Strength:
Every 1:30 (6 sets)
2 Hang Squat Snatch @75%+
-into-
3×3 Snatch High Pull @80-90%
Metcon:
REO Speedwagon
Freedom (RX’d)
3 Rounds
12 Box Step ups (24/20)
12 Pull Ups
-into-
3 Rounds
8 Box Jumps (24/20)
8 Chest to Bar Pull Ups
-into-
3 Rounds
4 Box Jumps (30/24)
4 Bar Muscle Ups
Friday:
Strength: Bench Press Max Reps
Metcon:
Fleetwood Mac
Freedom (RX’d)
10-9-8-7-6-5-4-3-2-1
Devils Press (35s/25s)
100m Run after each set
(KG conv: 15/10 DBs)
Saturday:
Metcon:
Creedence Clearwater Revival
Freedom (RX’d)
Teams of 2
5 Rounds (30 minutes)
Partner 1:
3:00 AMRAP
30 Double Unders
10 Toes to Bar
Partner 2: max distance Row
Then Switch
Both partners work at the same time and switch every 3 minutes, resuming where your partner left off. Keep a running total of Rounds.
Scoring: Rounds = total rounds completed in the AMRAP. Reps = total row distance with 1 rep earned for every 100 meters.
Sunday:
Metcon (optional)
Cheap Trick
Freedom (RX’d)
Every 3:00 (8 sets)
25/20 Calorie Air Bike
Well that’s all we’ve got for this week’s edition of the CrossFit Simplicity Weekly Rundown! It’s going to be a great week here at CFS and we are so pumped to spend it with you guys. There is no community like our CFS community and we are grateful for each and every one of you guys that make up this special place. Remember to get in here as consistently as possible so we can get the results we are looking for. The more you come the greater the payoff! Stay disciplined. Now enjoy what’s left of the weekend and get plenty of rest, relaxation, and recovery so we can hit it hard this week. See you all in class!
~Daniel
