Hey guys,
It’s Sunday (kinda snow day) and it’s time for the CrossFit Simplicity Weekly Rundown! It’s been an exciting weekend with the winter weather that rolled in and we hope you all are safe and had a good time. That being said, it’s time to get back to business and heat things up in CFS with this week’s programming. We have some great pieces in store for you guys and we hope you’re enjoying the new layout for the lifts. As we get deeper into this phase be sure to continue to focus on proper movement and standards for each lift. That’s how we build a good base and get the most out of the programming. Weights lifted are significant, but how you lift them is far more important! Now let’s have a look…
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Monday |
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Strength |
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Front Squat Build to heavy single Back off 10% & hit 2-5 reps (not TNG for oly lifts) Back off 10% & hit AMRAP (oly lifts x1 min AMRAP) |
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Snatch 10×1 EMOM for max load |
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Metcon – Intervals |
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Complete for time |
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6 Wall Walks |
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24 Chest to Bar |
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30/24 cal Echo |
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-rest 3:00- |
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30/24 cal Echo |
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24 Chest to Bar |
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6 Wall Walks |
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Tuesday |
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Aerobic Capacity |
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3×5:00 AMRAPs with 3:00 rest between |
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5:00 AMRAP |
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20/15 cal Echo |
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15 BBJO (24/20) |
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AMRAP WBs (20/14) in remaining time |
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-rest 3- |
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15 BBJO (24/20″) |
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20 WBs (20/14) |
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max Echo cals in remaining time |
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-rest 3- |
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20 WBs (20/14) |
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20/15 cal Echo |
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max BBJO in remaining time (24/20″) |
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Wednesday |
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Reps |
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Push Jerk 5 min EMOM 10/8 cal Ski + 2 Push Jerk DL 5 min EMOM 5 Thrusters (95/65) + 2 DL |
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Engine EMOM |
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Multiple Minute EMOM |
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Complete AMRAP in 3 rounds |
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1+2.) 50 DU + 5 Squat Snatch (135/95) + AMRAP BMU in remaining time |
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3+4.) Rest |
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5+6.) 12/10 cal Row + 12 Burpees over Rower + AMRAP SHSPU in remaining time |
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7+8.) Rest |
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Thursday |
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Aerobic Power |
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EMOM until complete 1. 4 Box Jumpovers (24/20″) + machine chippper 2+3. Rest Machine chipper: 100/80 cal Row 100/80 cal Echo |
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Friday |
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Muscular Endurance |
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E:20 x5 min – 1 Back Squat -rest 1 min- E:20 x2 min – 1 Back Squat -rest 1 min- E:20 x1 min – 1 Back Squat |
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Clean ladder for time 15 (135/95), 10 (165/115), 5 (205/135), 1 (225/155) |
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Metcon – Open Style |
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E2M x6 rounds for max reps |
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6 Shuttle Runs |
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8 Deadlifts (185/125) |
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max burpees to target in remaining time |
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Saturday |
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Partner Metcon |
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Complete chipper style – partition all reps as desired 30 BMU 60 Alt. DB Snatch (70/50) 90 GHD Situps 120/90 cal Row |
Well, that’s all we’ve got for today’s installment of the CrossFit Simplicity Weekly Rundown! Hopefully everyone had fun in the snow and we can get back to business in the gym. We have a lot of work to do before the next CrossFit Open season so let’s get after it! As I mentioned before, movement standards are going to be so important in the Open, but even more important in your long-term success as a CrossFit athlete. We have to take time to nail these down before we add too much intensity, whether be in the form of weight, number of reps, or speed of movement. So be sure to really drill and focus on each movement as we hit them in class and feel free to ask your coaches for any help or advice! 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
