Hey guys,
It’s a beautiful…seriously beautiful Sunday here in Burlington, North Carolina and it’s time for the CrossFit Simplicity weekly Rundown! This is has a lot of announcements so in the interest of reading them all…and this gorgeous day, we are going to dive right in!
- Labor Day Class: We will have ONE class at 9am Monday Sept 1st!
- Music Bingo: Music Bingo at CFS Saturday Sept 13th at 6:30pm! This is going to be a lot of fun for our music lovers out there so save the date!
- It’s time for our September $25 facility/maintenance fee! This round, your support is going toward new barbell collars and an updated sandbag inventory to keep our gear fresh and workouts fun. Thanks for helping us keep CFS top-notch without raising rates.
- CFS Shirts: New CFS is almost SOLD OUT! We have black and tan “effective” shirts on sale at the gym for $25. Grab a shirt and write your name on the sheet on the fridge to run your card. OR Venmo dhbunc12 before it’s too late!
Monday:
Strength
Deadlift (Wave 1):
Deficit Deadlift (2-3in)
2 sets:
3 @70%
2 @80%
1 @85%
Post: 3 sets of 10 Incline Dumbbell Bench Press
Metcon:
Ignition Point
Freedom (RX’d)
12:00 AMRAP
12/10 Calorie Air Bike
5 Toes to Bar
4 Pull Ups
3 Chest to Bar
Tuesday:
Strength
Skill Focus (Snatch Balance / Sots Press)
– Snatch Balance (3×3 @ light weight, 50-60%)
– Sots Press from bottom of squat (3×5 with empty bar or light)
– Focus: Speed under the bar and upright stability
Metcon:
Backdraft
Freedom (RX’d)
Every 3:00 (6 sets)
50 Double Unders
5x50ft Shuttle Run
25ft Handstand Walk (or 2 Wall Walks)
* Each shuttle run rep is 25 feet down + 25 feet back.
Wednesday:
Strength
Back Squat (Wave 1)
3 @70%
2 @80%
1 @85%
3 @75%
2 @80%
1 @85%
Post: 3 sets of 8 Ring Rows (strict tempo)
Metcon:
Steel Pressure
Freedom (RX’d)
21-15-9
Wall Balls (20/14)
Box Jumps (24/20)
Kettlebell Swings (53/35)
-Rest 2:00-
9-15-21
Kettlebell Swings (53/35)
Box Jumps (24/20)
Wall Balls (20/14)
(KG conv: 9/6 WB, 24/16 KB)
Thursday:
Gymnastics – Pulling (Week 2)
Pulling Test Day:
- Level 1: Complete max effort Ring Rows in 2 minutes
- Level 2: Complete max effort Kipping Ring Pull Ups in 2 minutes
- Level 3: Complete max effort Kipping Ring Muscle Ups in 2 minutes
*No matter which level you choose, you must be able to complete 6 or more within 2 minutes. If you cannot, move to the next scaled level. Make sure you save these numbers so you can use them throughout the cycle.
Metcon:
Burnout
Freedom (RX’d)
800m Run
40 Burpee to Bar (6in)
400m Run
20 Burpee to Bar (6in)
Friday:
Strength
Pause Split Jerk (4×2 @ 65-70%)
– Focus: Positioning and footwork in the split
– Post: 3 sets of 8 Single Arm Dumbbell Row (each)
Metcon:
Overhaul
Freedom (RX’d)
15-12-9-6-3
Power Clean (135/95)
15 GHDs (or V-Ups)
15/12 Calorie Row
(KG conv: 60/42.5 PC)
Saturday:
Flashover
Freedom (RX’d)
Teams of 2
100/80 Calorie Machine
-into-
3 Rounds (each/1:1)
10 Box Jump Overs (20)
100ft Farmer Carry (50s/35s)
10 Box Jump Overs (20)
-into-
100/80 Calorie Machine
-into-
3 Rounds (each/1:1)
10 Dumbbell Bench Press (50s/35s)
10 Pull Ups
10 Dumbbell Bench Press (50s/35s)
-into-
100/80 Calorie Machine
(KG conv: 22.5/15 DBs)
Sunday:
Workout Option 1
Dumpster Fire
Freedom (RX’d)
63-45-27
Air Squats
21-15-9
Burpee to 12in Target
Workout Option 2
Recovery Workout
3-4 Sets (Zone 2 Pace)
5 Min Row
5 Min Bike
5 Min Run
That’s all she wrote folks! Take a moment to read over the announcements again and get plenty of rest, relaxation, and recovery so we can hit it hard this week. See you all in class!
~Daniel
