Hey guys,
It’s almost time to start a new week here at CrossFit Simplicity which means it’s time for the CFS Weekly Rundown! As always, we have an awesome week and we are going to continue the theme of keeping things short and sweet on the front and back side of the rundown and letting you guys focus on the meat: the announcements and the workouts. So let’s get to it!
- 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:
Gymnastics – Pulling (Week 6)
8 minute EMOM
Level 1:
Odd minute: Complete 35% of your 1 rep max effort from week one of Ring Rows
Even minute: 30 seconds max effort banded lat pull downs
Level 2:
Odd minute: Complete 35% of your 1 rep max effort from week one of Kipping Ring Pull Ups
Even minute: 30 seconds max effort banded lat pull downs
Level 3:
Odd minute: Complete 35% of your 1 rep max effort from week one of Ring Muscle Ups
Even minute: 30 seconds max effort banded lat pull downs
Metcon:
Mount Rogers
Freedom (RX’d)
10 Box Jump Overs (24/20)
10 Thrusters (95/65)
20 GHDs (Or V-Ups)
10 Box Jump Overs (24/20)
10 Thrusters (95/65)
20 Bar Facing Burpees
10 Box Jump Overs (24/20)
10 Thrusters (95/65)
20 GHDs (Or V-Ups)
10 Box Jump Overs (24/20)
10 Thrusters (95/65)
(KG conv: 42.5/30 Thrusters)
Tuesday:
Strength
Deadlift (Wave 5)
Deficit Deadlift 3-2-1, 3-2-1 @ 78-88-93%
Post: 3 sets of 10 Dumbbell Seesaw Press
Metcon:
Brasstown Bald
Freedom (RX’d)
5 Rounds
15/12 Calorie Air Bike
12 Dumbbell Deadlifts (50s/35s)
100ft Dumbbell Farmer Carry (50s/35s)
(KG conv: 22.5/15 DBs)
Wednesday:
Strength
Back Squat (Wave 5)
3-2-1, 3-2-1 @ 78-88-93%, then back to 83-88-93%
Post: 3 sets of 10 Chin-Ups (weighted or tempo)
Metcon:
Roan High Knob
Freedom (RX’d)
2 Sets
6:00 AMRAP
6 Kipping Chest to Bar Pull-ups
12 Wall Balls (20/14)
24 Double Unders
-rest 2:00 between sets-
(KG conv: 9/6 WB)
Thursday:
Strength
Split Jerk (5×2 @ 65-70%)
Focus: Foot position, posture, bar speed
Metcon:
Mount Mitchell
Freedom (RX’d)
8 Rounds
30 seconds Max Burpees
-rest 30 seconds-
30 seconds Max Meter Row
-rest 30 seconds-
Friday:
Strength
Skill Focus (Snatch Balance / Sots Press)
Snatch Balance (2×2 @ 50%)
Sots Press (2×5 light)
Focus: Clean and precise movement under fatigue
Metcon:
Old Speck Mountain
Freedom (RX’d)
21-18-15-12-9
Toes to Bar
7-6-5-4-3
50ft Shuttle Run
Saturday:
Metcon:
Spruce Knob
Freedom (RX’d)
Teams of 2
5 Rounds
Partner 1:
10 Strict Handstand Push Ups
20 Single Dumbbell Box Step Ups (50/35)(20in)
Partner 2:
30/24 Calorie Ski (or Row)
-switch when both are completed-
(KG conv: 22.5/15 DB)
Sunday:
Workout Option 1
Stratton Mountain
Freedom (RX’d)
Every 2:00 (10 sets)
20-second Max Calorie Air Bike
*Stay on the bike and pedal slowly until the next 2:00.
**Scored by total calories
Workout Option 2
Recovery Workout
3-4 Sets (Zone 2 Pace)
5 Min Row
5 Min Bike
5 Min Run
Well, that’s all we’ve got! As always it’s going to be an excellent week at the gym so be sure to get in here as much as possible and let’s get after it! Also don’t miss out on downloading your bingo card and filling it out this month so you can be entered for a chance to win that Amazon gift card! Now enjoy what’s left of your NFL Sunday and get plenty of rest, relaxation, and recovery so we can hit it hard this week. See you all in class!
~Daniel
