Hey guys,
It’s a beautiful South Dakota Sunday here for me and I hope it’s just as nice in Burlington, NC. Either way it’s time for the CrossFit Simplicity Weekly Rundown! I am going to keep this one short since I am out of town but it’s going to be a great week at CFS with lots of awesome workouts and even better community!
Monday:
Metcon:
Big Ten
Freedom (RX’d)
4 sets
400m Run
-Rest 1:00-
200m Run
-rest 45 seconds-
100m Run
-rest 2:00 between sets-
Or (You choose)
Bike Option
4 sets
25/20 Calorie Air Bike
-Rest 1:00-
15/12 Calorie Air Bike
-rest 45 seconds-
10/8 Calorie Air Bike
-rest 2:00 between sets-
Tuesday:
Gymnastics – Pressing (Week 9)
Test Week! It’s time to see our hard work pay off. How do your numbers compare to week one?
Level 1: Complete max effort wall walks [to your comfort level] within 2 minutes.
Level 2: Complete max effort kipping handstand push ups within 2 minutes.
Level 3: Complete max effort strict wall facing handstand push ups within 2 minutes
Metcon:
Boilermakers
Freedom (RX’d)
5 sets
10 Power Cleans (115/80)
50ft Back Rack Walking Lunge (115/80)
10 Power Cleans (115/80)
-Rest 1:1 between sets-
(KG conv: 52.5/35)
Wednesday:
Metcon:
Fighting Illini
Freedom (RX’d)
8:00 AMRAP
50/40 Calorie Row
Max Rounds:
15 Push Ups
15 Toes to Bar
-rest 4:00-
8:00 AMRAP
50/40 Calorie Row
Max Rounds:
10 Burpee Over Bar
10 Overhead Squats (75/55)
(KG conv: 35/25)
Thursday:
Gymnastics – Pulling (Week 9)
Test Week! It’s time to see our hard work pay off. How do your numbers compare to week one?
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
Metcon:
Ducks
Freedom (RX’d)
100 Double Unders
25 Handstand Push Ups
25 Box Jump Overs (20)
10 Wall Walks
25 Box Jump Overs (20)
25 Handstand Push Ups
100 Double Unders
Friday:
Metcon:
Golden Gophers
Freedom (RX’d)
1-2-3-4-5-6-7-8-9-10
Devils Press (50s/35s)
* 10/8 Calorie Air Bike after each set.
(KG conv: 22.5/15 DBs)
Strength/Accessory
Turkish Get Up
Saturday:
Metcon:
Cornhuskers
Freedom (RX’d)
Teams of 2
5 Rounds
Partner 1:
2 Rope Climbs ( or 10 Strict Pull Ups)
12 Front Squats (135/95)
Partner 2:
20 GHDs (Or V-Ups)
-Switch when both are completed
(KG conv: 60/42.5)
Strength/Accessory
Mini Pump – Lower Pull
5 sets
10 Stiff Legged Barbell Deadlift @ RPE 7.5/10
-rest 30 secs-
16 Dumbbell Farmer’s Hold Split Squats @ RPE 6/10 (8 in a row each side)
-rest 1 minute between sets-
Sunday:
Workout Option 1
Scarlet Knights
Freedom (RX’d)
3 Rounds
400m Run OR 40/32 calorie Row
20 Deficit Push Ups (4in/2in)
Workout Option 2
Recovery Workout
45-60 Minute AMRAP (Zone 2 Pace)
Buy In: 4,000m Row
-Then-
In remaining time, AMRAP of:
1,000m Ski (or 60/48 calorie Air Bike)
30 Second Flutter Kick
100ft Farmers Carry (2×50/2×35)
Well, that’s all we’ve got for today’s edition of the CrossFit Simplicity Weekly Rundown! Obviously it’s going to be a great week so let’s get after it hard. Enjoy this beautiful Sunday and get plenty of rest, relaxation, and recovery so we can hit it hard this week! See you all in class!
~Daniel
