Hey guys,
Happy Sunday from wherever you are in the world! It’s a beautiful day for the CrossFit Simplicity Weekly Rundown! Short and sweet today as I have a very limited time to get this one to you guys but I hope everyone is ready for an awesome week at Simplicity. Don’t forget your bingo cards!!! Link below!
Monday:
Strength
4 sets
8 Back Rack Lunges (per leg), build across sets based on feel
Metcon:
Black Cat
Freedom (RX’d)
25/20 Calorie Air Bike
25 Toes to Bar
25/20 Calorie Air Bike
15 Bar Muscle Ups (or 30 Chest to Bar)
25/20 Calorie Air Bike
25 Toes to Bar
25/20 Calorie Air Bike
Tuesday:
Metcon:
Jack-O-Lantern
Freedom (RX’d)
1000/875m Row @70% Effort
-Rest 3:00-
8×200/175m Row @80% Effort
*Rest 30 seconds after each set.
1000/875m Row @90% Effort
* Note: There is only a 30 second rest after the last set of 8x 200m row (not 3 minutes).
* Score is clock time at finish
Wednesday:
Strength
5 sets
1 Clean + Jerk (@ 75–80%)
-rest 60-90 seconds between sets-
Metcon:
Cobwebs
Freedom (RX’d)
5 Rounds
20 GHDs (or V-Ups)
75 Double Unders
5 Wall Walks
Thursday:
Metcon:
Frankenstein
Freedom (RX’d)
Teams of 2
120 Wall Balls (20/14)
80/64 Calorie Ski (OR Row)
40x50ft Shuttle Run
80/64 Calorie Ski (OR Row)
120 Wall Balls (20/14)
(KG conv: 9/6 Wall Ball)
* Split reps as desired
Strength/Accessory
Mayhem Mini-Pump – Glutes
3 Rounds at moderate weight (RPE 7)
10 Weighted Hip Thrusts
-rest 30 seconds-
10 GHD Hip Raises OR 20 Supermans
-Rest 1:00-2:00 between rounds-
Friday:
Gymnastics – Handstand/Grip (Week 1)
Week 1: 8 minute EMOM: 40 seconds of work followed by 20 seconds of rest
Level 1:
Odd minute: 3 wall walks + handstand hold at the top of the last wall walk until the 40-second mark
Even minute: Dead hang on pull up bar or high rings [aim for unbroken 40+ seconds]
Level 2:
Odd minute: 2 wall walks + handstand hold at the top of the last wall walk until the 40-second mark
Even minute: Dead hang on pull up bar or high rings [aim for 20-30+seconds]
Level 3:
Odd minute: 2 box pike to hollow walk outs + hold at top of last box pike
Even minute: Dead hang on pull up bar or high rings with toe assist if needed [aim for 20-30 seconds]
Metcon:
Orange and Black
Freedom (RX’d)
8:00 AMRAP
50 Power Cleans (135/95)
Max Bar Facing Burpees
(KG conv: 60/42.5 PC)
*The goal is to finish the power cleans in 5 minutes or less.
Saturday:
Metcon:
Skeleton Bones
Freedom (RX’d)
Teams of 2
10-9-8-7-6-5-4-3-2-1
Partner 1:
Shoulder to Overhead (115/80)
Partner 2:
Back Squats (185/125)
-switch when both are completed
(KG conv: 52.5/35 S2O, 85/57.5 BS)
*Back squats are from the rack, shoulder to overhead from the ground.
Strength/Accessory
Mini Pump – Lower Pull
4 sets
8 Split Stance Dumbbell Romanian Deadlift @ RPE 7/10 (each side)
-rest 30 secs-
15 Russian Kettlebell Swings @ RPE 7/10
-rest 1 minute between sets-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
Sunday:
Workout Option 1
Casper the Ghost
Freedom (RX’d)
AMRAP 25:00
20 Lateral Box Step Ups (20)
15 Ring Rows
20 Alternating V-Ups
15/12 Calorie Air Bike
That’s all we’ve got for this edition of the CrossFit Simplicity Weekly Rundown! We are wrapping up October so let’s do it strong with lots of class attendance and hard work. 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!
