Hey guys,
It’s a beautiful fall Sunday here in Burlington, North Carolina and it’s time for the CrossFit Simplicity Weekly Rundown! We have an awesome week ahead for you guys so be sure to get in here and stay consistent. Consistency is always the key. Let’s try to stack these days and the results will follow. It’s all the more important to stay focused and consistent as the holidays approach so that we can not stress but enjoy ourselves and a little Holiday food as well! Now let’s dive in!
Monday:
Metcon:
Granite City
Freedom (RX’d)
Every 8:00 (4 sets)
300m Run
15 Toes to Bar
15 Dumbbell Front Squats (35s/25s)
25ft Front Rack Dumbbell Walking Lunge (35s/25s)
300m Run
(KG conv: 15/10 DBs)
Tuesday:
Strength:
5 sets
8 Shoulder Press
-build across sets by feel-
Metcon:
The Dons
Freedom (RX’d)
For Time:
100 Bench Press (115/80)
-Every time you break perform 15/12 Calorie Air Bike
(KG conv: 52.5/35 BP)
Wednesday:
Metcon:
Duthie Park
Freedom (RX’d)
1000/850m Row
25 Box Jumps (24/20)
25 Hang Power Cleans (155/105)
25 Box Jumps (24/20)
1000/850m Row
(KG conv: 70/47.5 HPC)
Strength/Accessory:
Mini Pump – Lower Pull
3 sets
10 Barbell Good Mornings @ RPE 6/10
-rest 30 seconds-
10 Farmers Carry Step Back Lunge (each side) @ RPE 7/10
-rest 1 minute between sets-
Thursday:
Strength:
Snatch
Every 2:00 x 7 sets:
2 Snatches @75–80%
Metcon:
Marischal College
Freedom (RX’d)
12:00 AMRAP
48 Double Unders
12 GHDs (or V-Ups)
4 Back Squats (225/155)
(KG conv: 102.5/70 BS)
Friday:
Metcon:
Balmoral Castle
Freedom (RX’d)
2 Sets
3 Rounds
7 Strict Handstand Push Ups
14 Dumbbell Deadlifts (50s/35s)
-Rest 2:00 between sets-
(KG conv: 22.5/15 DBs)
Strength/Accessory:
3 sets
12 Weighted Push Ups (or Dips)
-rest 30 secs-
12 Ring Rows
-rest 30 secs-
15 Dumbbell Lateral Raises
-rest 1:00 between sets-
Saturday:
Metcon:
Footdee
Freedom (RX’d)
Every 1:00 (20:00)
Minute 1 – 5 Thruster (115/80)
Minute 2 – 10 Burpee Over Bar
Minute 3 – 12/10 Calorie Bike Erg (Or 10/8 Calorie Air Bike)
Minute 4 – 50ft Sled Push (3×45/2×45) (Or 10 Single Dumbbell Box Step Ups (50/35, 24/20))
(KG conv: 52.5/35 Thruster, 60/40 Sled, 22.5/15 DB)
Gymnastics – Handstand/Grip (Week 2):
7 minute AMRAP:
Level 1:
10 V-Ups or Alternating Leg V-Ups
1 Rope Pull to Stand or 5 Heel Assisted Ring Pull-Ups
20 Step Back Lunges [holding light DBs, farmers carry style or unweighted]
Level 2:
15 GHD Sit-ups [or 15 V-Ups]
1 Rope Climb [sub 5 strict pull-ups, if needed]
20 Step Back Lunges [holding 35/25 DBs, farmers carry style]
Level 3:
25 GHD Sit-ups [or 30 V-Ups]
2 Rope Climbs [sub 10 strict pull-ups, if needed]
20 Step Back Lunges [holding 50/35, DBs farmer carry style]
Sunday:
Workout Option 1
Pittodrie
Freedom (RX’d)
4 Rounds
20/16 Calorie Ski (or Row)
15 Single Arm Dumbbell Shoulder to Overhead (50/35) (each side)
(KG conv: 22.5/15)
Workout Option 2
Recovery Workout
60 Min (Zone 2 Pace)
Buy In: 4,000-5,000m Run
AMRAP in remaining time:
1,000m Row
100ft Dual Kettlebell Overhead Carry (2×35/26)
2,000m Bike Erg (or 60/48 cal Air Bike)
30 Sec Supinated Passive Hang
Well, that’s all we’ve got for today’s installment of the CrossFit Simplicity Weekly Rundown! I hope everyone looked over the workouts and is excited about the week ahead. Make sure not to cherry pick but get in here on the days you love and the days you hate so that we can continue to increase our overall level of fitness and preparedness for anything life throws at us. 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
