Hey guys,
It’s a beautiful Sunday here in Burlington, North Carolina and it’s time for the CrossFit Simplicity Weekly Rundown! We have an epic week ahead for you guys at the gym as always, and we can’t wait to share it. You all have been crushing it and we want to keep that motivation going strong as we start wrapping up the summer months. Pretty soon it’s about to cool down and we are all about to settle back into a school routine so keep getting in here and let’s keep crushing these goals in the gym.
- CFS Gear: New CFS shirts are on the way! Be on the lookout this week (I hope)! These will be $25. Our CFS decals are at the gym as well for $5. These would look great on the back of your car, your laptop, or your favorite shaker bottle!
Monday:
Metcon:
The Intimidator
Freedom (RX’d)
@0:00
21-15-9 Calorie Air Bike (Females: 16-12-8)
*50ft Dumbbell Front Rack Lunge (50s/35s) after each set
@10:00
21-15-9 Calorie Air Bike (Females: 16-12-8)
10 Dumbbell Box Step Overs after each set (50s/35s) (20)
@20:00
21-15-9 Calorie Air Bike (Females: 16-12-8)
*50ft Dumbbell Front Rack Lunge (50s/35s) after each set
(KG conv: 22.5/15 DBs, 15 meters)
Skill Work: Jump Rope
Tuesday:
Metcon:
Earnhardt
Freedom (RX’d)
3 Sets
3 Rounds
10 Power Cleans (115/85)
12 GHDs (or V-Ups)
–rest 3:00 between sets-
(KG conv: 52.5/37.5 PC)
Strength/Accessory
Mayhem Mini-Pump – Upper Body Posterior
3 Rounds
12 Double DB Prone Row @ moderate weight – maintain quality RPE 7
12 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
-Rest 2 min b/t rounds-
Wednesday:
Metcon:
Bubba
Freedom (RX’d)
8 Sets
8 Thrusters (95/65)
8 Burpee Over Bar
-rest 1:1 between sets-
(KG conv: 42.5/30 Thrusters)
Strength/Accessory
Accessory
Accumulate 3:00 minutes of each:
Dead Hang Hold on pull up bar
Handstand Hold against wall
You can rotate between the two movements as often as needed.
Thursday:
Metcon: Bristol Night Race
Freedom (RX’d)
20:00 AMRAP
200m Run
5-10-15-20….
Deadlifts (185/125)
(KG conv: 85/57.5 DL)
* For scoring your final round, the 200m Run counts as 2 reps (each rep is 100m)
Strength/Accessory
Mayhem Mini-Pump – Glutes
3-4 Rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7 (Or 15 Supermans)
-rest 1 minute between rounds-
Friday:
Gymnastics: Pull-up Work
Metcon:
Pit Now!
Freedom (RX’d)
Every 5:00 (5 sets)
500/450m Row
7 Bar Muscle Ups
25ft Handstand Walk (or 2 Wall Walks)
Saturday:
Hammer Down
Freedom (RX’d)
Teams of 2
100/80 Calorie Air Bike
150 Dumbbell Hang Power Cleans (50s/35s)
150 Dumbbell Bench Press (50s/35s)
100/80 Calorie Air Bike
(KG conv: 22.5/15 DBs)
Sunday:
Workout Option 1
Rubbin’ is Racin
Freedom (RX’d)
5 rounds:
20/16 Calorie Row
15 GHD Sit Ups
Workout Option 2
Recovery Workout
*If feeling good and wanting to work:
4 Sets
5:00 @20 Min TT Pace
1:00 Recovery Spin (Damper 2/easy)
-Then-
20 Min Cool Down (Damper 2/easy)
Well, that’s all we’ve got for this weeks. Addition of the CrossFit Simplicity weekly rundown. I’d like to take a brief moment to think our readers. Who knows who actually clicks open that link and check this out. So if you made it this far and congratulations. You and one other person make it all worthwhile! All jokes aside, it’s going to be an awesome time this week at the gym and we are so thankful for you guys being a part of this community. Now get plenty of rest, relaxation, and recovery so we can hit it hard this week. See you all in class!
~Daniel
