Hey guys,
It’s a beautiful fall Sunday here in Burlington, North Carolina and it’s time for the CrossFit Simplicity Weekly Rundown! You guys have been looking great in the gym and really crushing the conditioning lately, so keep it up. Remember to take a quick look over the announcements so you’re up-to-date on the gym happenings. Now let’s dive in!
- CFS Bingo: If you haven’t signed up for our virtual bingo game, what are you doing?! Stewart has developed an app that’s a bingo style game consisting of different CrossFit related “side quests” that you can complete each month to have a chance at an amazon gift card. Follow the link, complete the tasks, upload a photo for verification, fill 18 spaces, hit the bingo button, and be entered to WIN!
- CFS BINGO LINK: https://pictingo.com/join?code=D8XKAOK9HB
Monday:
Metcon:
Pumpkin Spice
Freedom (RX’d)
400m Run
30/24 Calorie Ski (OR Row)
-rest 1:1-
2 Rounds
200m Run
15/12 Calorie Ski (OR Row)
-rest 1:1-
4 Rounds
100m Run
10/8 Calorie Ski (OR Row)
-rest 1:1-
2 Rounds
200m Run
15/12 Calorie Ski (OR Row)
-rest 1:1-
400m Run
30/24 Calorie Ski (OR Row)
Tuesday:
Strength:
Build to a new 1RM Deadlift
Post: 3 sets of 8 Dumbbell Z-Press
Metcon:
Golden Hour
Freedom (RX’d)
8:00 AMRAP
12 Dumbbell Deadlift (50s/35s)
48 Double Unders
-Rest 2:00 between AMRAPs-
8:00 AMRAP
8 Dumbbell Bench Press (50s/35s)
8 Box Jump Overs (24/20)
(KG conv: 22.5/15 DBs)
Wednesday:
Gymnastics – Pulling (Week 8)
Complete 3 rounds x 40-50% of your 1 rep max from week one
* Goal is to complete each set unbroken
* Rest 2 minutes between sets
Level 1: Ring Rows
Level 2: Kipping Ring Pull-ups
Level 3: Ring Muscle-Ups
Metcon:
Bonfires and Hayrides
Freedom (RX’d)
3 sets
12/10 Calorie Air Bike
6 Bar Muscle Ups
12/10 Calorie Air Bike
-rest 1:00 between sets-
-rest 3:00 between workouts –
3 sets
12/10 Calorie Air Bike
6 Burpee Pull Ups
12/10 Calorie Air Bike
-rest 1:00 between sets-
Thursday:
Strength:
Build to a new 1RM in the Clean & Push Jerk OR Clean & Split Jerk (athlete’s choice)
Post: 3 sets of 10 Dumbbell Row (heavy single arm)
Metcon:
Harvest Moon
Freedom (RX’d)
Every 1:00 (10:00)
10 Toes to Bar
10 Push Press (95/65)
(KG conv: 42.5/30 barbell)
Friday:
Strength:
Build to a new 1RM Back Squat
Metcon:
Crisp Mornings
Freedom (RX’d)
21-18-15-12-9
Calorie Row
Double Kettlebell Front Rack Lunge Steps (53s/35s)
Women Calories: 16-14-12-9-6
(KG conv: 24/16 KBs)
Saturday:
Metcon:
Mission 22 WOD
Freedom (RX’d)
FOR TIME:
22 Push Ups
22 Air Squats
22 Kettlebell Swings
22 Pull Ups
22 Deadlifts
22 Push Presses
22 Box Jumps
22 Burpees
22 Goblet Squats
22 Lunges
22 Toes to Bar
22 Hang Power Cleans
22 Thrusters
22 Box Jump Overs
22 Hand Release Push Ups
22 Kettlebell High Pulls
22 Reverse Lunges
22 Chest to Bar Pull Ups
22 Front Squats
22 Power Snatches
22 Burpee Box Jump Overs
22 Push Ups
Barbell: 95/65#, Kettlebell: 53/35#, Box 24/20″
(KG conv: 42.5/30 barbell, 22.5/15 kettlebell)
This workout consists of 22 movements to honor the 22 Veterans we lose each day to suicide, and to stand with those still here, still fighting. It’s a challenge, a tribute, and a call to action.
Sunday:
Workout Option 1
Apple Orchard
Freedom (RX’d)
For Time:
1:00 Max Calorie Air Bike
1:00 Rest
– Continue until 200/160 Calories (total) are accumulated –
Workout Option 2
Recovery Workout
30-45 Minute Row @Zone 2 Pace
*Every 5 minutes stop and do 50ft Dual Kettlebell Overhead Carry (53/35) + 30 sec Hollow Hold
Well, that’s all we’ve got for you guys today…and I think that’s enough! It’s going to be a packed week of fitness here at CFS and we are SO grateful to share it with you guys. This gym and this community are unmatched in my mind and I feel so blessed to walk in here every day and see you all getting after your goals. 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
