Hey guys,
It’s a beautiful Sunday here in Burlington, North Carolina and it’s time for the CrossFit Simplicity Weekly Rundown! I am actually away with the girls this week so I am going to keep the Rundown short and to the point! We are wrapping up another great summer month here at Simplicity and heading into August with some great workouts. Check them out below…
- Grasshopper’s Game: Thanks to everyone who came out Friday night with us to the baseball game! We love hanging with you all in the gym, but it’s also special to get together outside the box now and then as well! Hope everyone had a great time!
Monday:
Strength
4 sets
1 Snatch + 1 Snatch Balance (@75-80%)
-complete a set every 1:30-2:00-
Metcon:
The Unknown
Freedom (RX’d)
21-15-9
Calorie Ski (OR Row) (Female Calories: 16-12-7)
Toes to Bar
-@8:00-
21-15-9
Calorie Ski (OR Row) (Female Calories: 16-12-7)
Overhead Squats (75/55)
-@16:00-
21-15-9
Toes to Bar
Overhead Squats (75/55)
(KG conv: 35/25 OHS)
Tuesday:
Strength:
2 sets
1 Deadlift @95% + 4 Bounding Jumps
-complete 1 set every 1:30-2:00-
Metcon:
The Unknowable:
Freedom (RX’d)
5 Rounds
50ft Dumbbell Walking Lunge (50s/35s)
6 Burpee Box Get Overs (48/40) (Or 10 Burpee Box Get Overs (30/24)
(KG conv: 22.5/15 DBs)
Wednesday:
Gymnastics: Handstand Walk/Hold
Metcon:
MVP Arena:
Freedom (RX’d)
3 sets:
5:00 AMRAP
400m Run
into 2, 4, 6, 8… reps in remaining time of:
Bar Muscle Ups (Or 2x Chest to Bar)
Wall Walks
-rest 2:00 between sets-
Score is total reps of Bar Muscle Ups and Wall Walks in each set.
Thursday:
Strength
2 sets of 1 Front Squat @93% + 3 Box Jumps (moderate-high)
-Complete 1 set every 1:30-2:00-
Metcon:
The Open
Freedom (RX’d)
200 Double Unders
75 Air Squats
50 GHDs (Or V-Ups)
75 Air Squats
200 Double Unders
Friday:
The Ranch
Freedom (RX’d)
Every 2:00 (16:00)
15/12 Calorie Bike Erg (Or 12/10 Calorie Air Bike)
6 Hang Power Cleans + 4 Push Jerks (50-60%)
Saturday:
Metcon:
RepeatWorkout55
Freedom (RX’d)
Teams of 2
200m Partner Run
20 Synchro Wall Balls (20/14)
40 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls (20/14)
30 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls (20/14)
20 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls (20/14)
10 Handstand Push Ups
(KG conv: 9/6 WB)
This is a repeat from September 30th, 2023
Sunday:
Workout Option 1:
Freedom (RX’d)
Every 2:00 (8 sets)
50 Double Unders
10 Line Facing Burpees
Workout Option 2:
45min Recovery Bike
Well, that’s all the time we have for today! I’ll miss the gym family this week but I know you all will absolutely crush it! Keep being consistent and chasing those goals one day at a time. Now enjoy the rest 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
