Hey guys,
It’s a HOT Sunday here in Burlington North Carolina and it’s time for the CrossFit Simplicity Weekly Rundown! Fortunately, in our new space, we are nice and cool and loving every minute of it! That means there’s no excuse not to get in here and hit it hard this week in the gym. Summer is fully upon us and you guys have been crushing it. We are in the early stages of a new cycle in our programming and now is the time to set the tone and build a good foundation as we progress through the weeks. Let’s check some announcements and get to it!
- Grand Re-Opening: Thank you! We had an amazing time celebrating our new home with all of you guys! Can’t wait for years and years of memories, fitness, and fun!
Monday:
Strength
5 sets
3 Front Squats @80%
4 Box Jumps (moderate-high height)
Metcon:
Atlanta Bouncers
Freedom (RX’d)
3 sets
5:00 AMRAP
3 Strict Handstand Push Ups
6 Burpee Over Dumbbells
9 Dumbbell Squats (35s/25s)
-rest 2:00 between sets-
(KG conv: 15/10 DBs)
Tuesday:
Metcon:
Orlando Squeeze
Freedom (RX’d)
Every 1:30 (12:00)
12/10 Calorie Bike
5 Power Snatches (50-60%)
Strength/Accessory
3-4 sets:
10 Landmine Press (each) @ Moderate weight – maintain control and quality
10 Landmine Twists @ Moderate weight – maintain control and quality
10 Landmine RDL (each) @ Moderate weight – maintain control and quality
*Rest 2:00 between sets
Wednesday:
Strength:
5 sets
3 Deadlifts @80%
3 Broad Jumps
Metcon:
Carolina Hogs
Freedom (RX’d)
4 Rounds
400m Run
40/32 Calorie Row
Thursday:
Gymnastics: Handstand Push-ups Work
Metcon:
Dallas Flash
Freedom (RX’d)
2 Rounds
12 Bench Press (135/85)
12 GHD Sit Ups (Or V-Ups)
-@5:00-
24 Bench Press (135/85)
24 GHD Sit Ups (Or V-Ups)
-@10:00-
24 GHD Sit Ups (Or V-Ups)
24 Bench Press (135/85)
-@15:00-
2 Rounds
12 GHD Sit Ups (Or V-Ups)
12 Bench Press (135/85)
(KG conv: 60/37.5 BP)
Friday:
Strength:
15:00 to Find
1RM Clean and Jerk (build across sets)
Metcon:
Chicago Slice
Freedom (RX’d)
For Time:
150 Double Unders
50 Chest to Bar
50 Back Squats (95/65)
50 Kettlebell Swings (53/35)
150 Double Unders
(KG conv: 42.5/30 BS, 24/16 KB)
Saturday:
Metcon:
Mayhem for Water
Freedom (RX’d)
Teams of 2
15:00 AMRAP
800m Row (split)
(Partner holds Farmer Hold with 70/50s)
25 Synchro Burpees over Rower
(KG conv: 2×32.5/22.5 FH)
Sunday:
Workout Option 1
Phoenix Flames
Freedom (RX’d)
Every 2:00 (8 sets)
12 Box Jump Overs (24/20)
16 Wall Ball Sit Ups (20/14)
(KG conv: 9/6 WB)
Workout Option 2
Recovery Workout
Bike Erg
Option 1
20 Min for Max Average Wattage
Option 2: (Recovery)
40 Min Zone 2 (Nasal Breathing)
Well, that’s all we’ve got for this week’s installment of the CrossFit Simplicity Weekly Rundown! It’s obviously going to be a phenomenal week at the gym, per usual, so get in here and let’s stay focused and committed. That’s how we’ll see the results we want and realize those goals! 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
