Hey guys,
It’s a beautiful Sunday here in Burlington North Carolina and it’s time for the CrossFit Simplicity Weekly Rundown! I’ve been trying a new strategy lately, where I kind of cut out the fluff and just put the important details in the announcements and the day by day breakdown of the programming. So sticking with that we will dive right in. But as always, you guys have been crushing it so keep up the good work and stay in here consistently!
- Music Bingo: Thank you to everyone who came out for music bingo Saturday night, we had a blast and lots of laughs! And a huge thank you to Kelly McCluskey for putting on the event and making the best baked spaghetti anyone’s ever had! You killed it!
- CFS Monthly Bingo: With the help of coach Stewart, we are launching a new version of the CrossFit Simplicity committed club. This is going to be a monthly virtual bingo card filled with challenges. As you complete a challenge, upload a photo, and those that fill their card will be entered into a monthly drawing for a prize! It’s also a really fun way to motivate a little extra work. I believe the kids call them “side missions”?
Monday:
Strength:
Back Squat (Wave 3)
3-2-1, 3-2-1 @ 75-85-90%, then back to 80-85-90%
Post: 3 sets of 10 Barbell Rows (supinated grip)
Metcon:
Full Draw
Freedom (RX’d)
6 Rounds
8 Dumbbell Box Step Overs (50s/35s)(20)
12 Alternating Dumbbell Snatches (50/35)
48 Double Unders
(KG conv: 22.5/15 DBs)
Tuesday:
Gymnastics – Pulling (Week 4)
8 minute EMOM
Level 1:
Odd minute: Complete 30% of your 1 rep max effort from week one of Ring Rows
Even minute: 10-20 second hang on rig
Level 2:
Odd minute: Complete 30% of your 1 rep max effort from week one of Kipping Ring Pull Ups
Even minute: 20 second hang on rig
Level 3:
Odd minute: Complete 30% of your 1 rep max effort from week one of Ring Muscle Ups
Even minute: 30 second hang on rig
Metcon:
The Stalk
Freedom (RX’d)
20:00 AMRAP
20/16 Calorie Row
50ft Farmers Carry (50s/35s)
* Add 50ft after each round
(KG conv: 22.5/15 DBs)
Wednesday:
Strength:
Clean & Jerk Complex:
Clean + Front Squat + Split Jerk (Or Push Jerk) (4×2 @ 75-80%)
– Focus: Strong catch, tight front rack, aggressive split.
Post: 3 sets of 10 Seated Single Arm Rows with Band (each side)
Metcon:
Broadhead
Freedom (RX’d)
21-15-9-9
Thrusters (95/65)
Lateral Burpees over the Bar
(KG conv: 42.5/30 Thrusters)
Thursday:
Strength:
Deadlift (Wave 3):
Deficit Deadlift 3-2-1, 3-2-1 @ 75-85-90%
Post: 3 sets of 10 Dumbbell Arnold Press
Metcon:
Pack Out
Freedom (RX’d)
4 sets
2:30 AMRAP
12/10 Calorie Air Bike
12/10 Calorie Row
Max Distance 50ft Shuttle Run
-Rest 2:30 between sets-
Friday:
Strength:
Skill Focus (Snatch Balance / Sots Press):
Snatch Balance (2×2 @ 50%)
Sots Press (2×5 light)
– Focus on clean, precise movement under fatigue
Metcon:
Last Light
Freedom (RX’d)
10:00 AMRAP
5 Hang Clean and Jerks (115/80)
10 Back Squats (115/80)
15 Toes to Bar
(KG conv: 52.5/35 Barbell)
Saturday:
Metcon:
Racked and Ready
Freedom (RX’d)
Teams of 2
3:00, 3:00, 3:00, 4:00 Interval Sets of
Partner 1: 1 Rope Climb (or 3 Strict Pull Ups)
Partner 2: 6 Strict Handstand Push Ups (or 10 Kipping HSPU)
* Switch when both are completed
-into-
Max Calorie Ski (OR Row)
-rest 1:00 between sets-
Sunday:
Workout Option 1
Kill Shot
Freedom (RX’d)
3 Rounds
30/24 Calorie Air Bike
20 Deficit Push Ups (4in/2in)
Workout Option 2
Recovery Workout
45-60 Min AMRAP (Zone 2 Pace)
3,000m Bike Erg (or 1200m Run)
35ft Handstand Walk (or 3 Wall Walks)
8 Strict Knee to Elbow
Well, that’s all she wrote! The CrossFit Simplicity Weekly Rundown is a wrap and we are ready to kick off another week at the gym with you all. As always, we are so grateful for you guys and your continued commitment to the gym and your own personal fitness. I hope everyone gets in a little football today and a whole lot of rest, relaxation, and recovery so we can hit it hard this week. See you all in class!
~Daniel
