Hey guys,
It’s a beautiful day here in Burlington, North Carolina and it’s time for the CrossFit Simplicity Weekly Rundown! We have a great week ahead and some important announcements so be sure to give these a quick read before we get into the programming!
- 3:30pm Class: Starting next week, we’ll be removing the 3:30pm class from the schedule due to low attendance. But good news—you’ll still have access to Open Gym during that time (3:30–4:30pm), so you can still get your workout in if that’s your sweet spot! Thanks for rolling with the changes—we’re always working to keep the schedule as strong and useful for everyone as possible
- New Shirts: The new shirts were a hit so we’ll be placing another small order which will be in stock at the gym in a couple weeks!
- CFS Bingo: We are revamping the committed club here at CFS. Stewart has developed an app that’s a bingo style game consisting of different CrossFit related “side quests” that you can complete each month to have a chance at an amazon gift card. Follow the link, complete the tasks, upload a photo for verification, fill 18 spaces, hit the bingo button, and be entered to WIN!
- CFS BINGO LINK: https://pictingo.com/join?code=D8XKAOK9HB
Monday:
Strength:
Snatch Complex:
Snatch + Overhead Squat: 4×3 (2 Snatch + 1 OHS) @ 75%
Post: 3 Sets of 12 Barbell Curls (for elbow health and symmetry)
Metcon:
Touchdown Jesus
Freedom (RX’d)
Every 5:00 (3 sets)
6-4-2
Overhead Squats (135/95)
12-8-4
Chest to Bar
(KG conv: 60/42.5 OHS)
Tuesday:
Strength:
Skill Focus (Split Jerk)
Split Jerk Footwork Drill (3×3)
Pause Split Jerk (3×2 @ light/moderate)
Metcon:
Death Valley
Freedom (RX’d)
For Time:
30 Burpee to Bar (6in)
-straight into-
3 Rounds
25/20 Calorie Air Bike
75 Double Unders
Wednesday:
Gymnastics – Pressing (Week 5)
8 minute EMOM
Level 1:
Odd minute: Complete 35% of your 1 rep max effort from week one of wall walks
Even minute: 7 double dumbbell seated shoulder presses [25/15s]
Level 2:
Odd minute: Complete 35% of your 1 rep max effort from week one of kipping handstand push ups
Even minute: 10 double dumbbell seated shoulder presses [35/25s]
Level 3:
Odd minute: Complete 35% of your 1 rep max effort from week one of wall facing handstand push ups
Even minute: 12 double dumbbell seated shoulder presses [50/35s]
Metcon:
War Eagle
Freedom (RX’d)
5 Rounds
15 GHDs (Or V-Ups)
12 Dumbbell Step Back Lunges (50s/35s)
9 Dumbbell Push Press (50s/35s)
(KG conv: 22.5/15 DBs)
Thursday:
Strength:
Back Squat (Wave 4)
5-3-1, 5-3-1 @ 75–85–90%, then back to 80–85–90%
Post: 3 Sets of 12 Seated Cable Rows (or Banded Rows)
Metcon:
Sooner Schooner
Freedom (RX’d)
15:00 AMRAP
10-15-20. . .
Calorie Row
Hang Power Cleans (95/65)
(Women Calories: 8-12-16. . .)
(KG conv: 42.5/30 HPC)
Friday:
Strength
Deadlift (Wave 4):
Tempo Deadlift 4s down – 5-3-1, 5-3-1 @ 70–80–85%)
Post: 3 Sets of 12 Dumbbell Floor Press
Metcon:
12th Man
Freedom (RX’d)
2:00 AMRAP
12 Box Jump Overs (30/24)
8 Deadlifts (225/155)
Max Strict Handstand Push Ups
-rest 1:00 between-
* Repeat until 50 Strict Handstand Push Ups are accumulated
(KG conv: 102.5/70 DL)
Time cap: 16 minutes (5.5 rounds)
Saturday:
Metcon:
Rocky Top
Freedom (RX’d)
Teams of 2
800m Run (together)
-into-
150/120 Calorie Row
150 Bench Press (115/80)
* Both athletes work at the same time in opposite stations on the Row and Bench Press. Switch as desired.
-into-
800m Run (together)
(KG conv: 52.5/35 BP)
Sunday:
Workout Option 1
Howard’s Rock
Freedom (RX’d)
For time:
75 Double Unders
9 Sandbag Cleans (150/100) (or Power Cleans (185/125))
75 Double Unders
7 Sandbag Cleans (150/100) (or Power Cleans (185/125))
75 Double Unders
5 Sandbag Cleans (150/100) (or Power Cleans (185/125))
75 Double Unders
(KG conv: 70/45 SB, 83/57.5 PC)
Workout Option 2
Recovery Workout
45-60 Min AMRAP (Zone 2 Pace)
3,000m Bike Erg (or 1200m Run)
25ft Handstand Walk (or 2 Wall Walks)
20 Sec L-sit Hang
25ft Handstand Walk (or 2 Wall Walks)
Well, that’s all we’ve got for you guys today! We have a great week and some cool stuff coming up at CFS. Be sure to check the announcements so you’re up to speed on the 3:30pm class change and our new CFS Bingo that we’ll be running. 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
