Hey guys,
It’s a beautiful day here in Burlington, North Carolina. It’s time for the CrossFit Simplicity Weekly Rundown! It’s Thanksgiving week and we have a lot to be thankful for… like this amazing set of workouts we have coming up for everyone. Be sure to take a long look at the announcements because the schedule is going to be a little different because it’s a holiday week. Let’s jump in!
- Thanksgiving Schedule: We will be open normal hours Monday through Wednesday this week. We will have one 8 AM class Thanksgiving day to work up a good appetite! We will have one 9 AM class on Friday and we will resume our normal schedule with our Saturday 9 AM class.
Monday:
Metcon:
Kelly
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Tuesday:
Gymnastics
Handstand/Grip (Week 5)
9-minute EMOM: 40 seconds of work followed by 20 seconds of rest
Level 1:
Minute 1: Plank Plate Up/Downs
Minute 2: Dead Hang on Rig
Minute 3: Seated Overhead Plate Holds – ELBOWS LOCKED OUT! [25/15]
* Repeat until you reach 9 minutes
(plate hold: 10/7.5 kg)
Level 2:
Minute 1: Box Handstand Plate Up/Downs
Minute 2: Dead Hang on Rig
Minute 3: Seated Overhead Plate Holds – ELBOWS LOCKED OUT! [35/25]
* Repeat until you reach 9 minutes
(plate hold: 15/10 kg)
Level 3:
Minute 1: Handstand Plate Up/Downs
Minute 2: One Arm Dead Hang [20 seconds per arm]
Minute 3: Seated Overhead Plate Holds – ELBOWS LOCKED OUT! [45/35]
* Repeat until you reach 9 minutes
(plate hold: 20/15 kg)
Metcon:
Roast Turkey
Freedom (RX’d)
7 Sets:
15/12 Calorie Air Bike
12 Toes to Bar
9 Handstand Push Ups
-rest 1:00 between sets-
Wednesday:
Strength:
Every 2:00 x 7 sets:
1 Clean + 1 Jerk (@ 80–85%)
Metcon:
Candied Yams
Freedom (RX’d)
10 Rounds
10 Deadlifts (135/95)
30 Double Unders
(KG conv: 60/42.5 DL)
Thursday:
Metcon:
Big Steve
Freedom (RX’d)
Teams of 2
20:00 AMRAP
5 rounds (each):
20/15 Calorie Row
20 GHDs (Or V-Ups)
One partner starts on rower, one starts on GHD. Switch when reps are completed.
-into-
Max reps Bench Press (155/95) in remaining time.
*Partner must dead hang from the pull up bar while the other partner benches
(KG conv: 70/42.5)
Friday:
Strength:
3 sets
12 Back Rack Lunges (per leg), build across sets based on feel
Metcon:
Mac & Cheese
Freedom (RX’d)
25 Burpee over Bar
75 Thrusters (45/35)
25 Burpee over Bar
(KG conv: 20/15)
Saturday:
Metcon:
Green Bean Casserole
Freedom (RX’d)
Teams of 2
5 Rounds
300m Run (together)
Partner 1: 100ft Sandbag Carry (100/70) (or Dumbbell Farmer Carry (50s/35s))
Partner 2: 15/12 Calorie Air Bike (or Bike Erg)
– Switch when both are completed –
20 Sandbag Box Step Overs (20) (100/70) (or Dumbbell Box Step Overs (50s/35s))(shared)
(KG conv: 45/32.5 Sandbag, 22.5/15 DBs)
Sunday:
Workout Option 1
Pumpkin Cheesecake
Freedom (RX’d)
5 sets
1:00 Max Burpees (or Sand Ball Slams (50/30))
1:00 Max Double Unders
1:00 Max Stick Sit Ups
1:00 Rest
(KG conv 25/15)
Workout Option 2
Recovery Workout
45 minutes at a steady pace:
800m Run
50ft Bear Crawl
1,600m Bike Erg (or 50/40 calorie Air Bike or 800/700m Row)
45 Sec GHD Hollow Hold (or hollow hold)
That’s all we’ve got for this Sunday’s edition of the CrossFit Simplicity Weekly Rundown! It’s going to be a great week here at CrossFit Simplicity and it’s a great opportunity to just acknowledge how thankful we are for this gym and each and every one of you guys. It’s such a blessing to be in our new facility and to share life and our fitness with you all. It’s one of the highlights of my life personally and I hope you are thankful for your friends here at CFS as well. 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
