Hey guys,
It’s a beautiful fall Sunday here in Burlington, North Carolina and time for another edition of the CrossFit Simplicity Weekly Rundown! We have a super exciting week ahead of us. This is week 19 and the very last week of phase 1. After this week we will have a deload week and then begin phase 2. You guys have done an amazing job on this first phase and this will set the foundation for the work we are going to be doing in phase 2. If you have been consistent, things are really going to pay off! As always, we have some excellent work in store for you all and we hope you are excited to get in here and finish this phase out strong. Let’s have a quick look at some announcements, and then dive in!
- Maw Maw’s Closet of Hope: Revival is running a coat drive right now to help support Maw Maw’s Closet of Hope. If you guys have any gently used coats or jackets, please bring them into the gym for the next two weeks so that we can donate as much as possible to this great cause!
Affiliate Programming:
Week 19
Monday
Performance Prep
Coach led – hips and shoulders focus
Weightlifting: Snatch
All reps must be cycled TnG – no pauses at the hip or on the floor.
Set of 4 should should be heavy but executed with perfect technique.
Set of 8 = 25% off from set of 4 Set of 16 = 25% off from set of 8
Gymnastics
Strength Emphasis
Pull-ups -> work to max weighted single OR
Bar Muscle Up technique work
Conditioning: Intervals
Choose either Echo or C2 bike 3 rounds: 4 min on, 1 min off
*Score cals per round
Optional Accessories
Tuesday
Strength: Back Squat
Engine EMOM
GHD Progression: Week 17
Optional Accessories
Tuesday
Performance Prep
Coach led – full body focus
All reps must be cycled – no pauses at the top or bottom of squat.
Set of 4 should should be heavy but executed with perfect technique.
Set of 8 = 25% off from set of 4 Set of 16 = 25% off from set of 8
EMOM x8 Minutes (4 rounds)
1.) 12/10 Echo cal + Max Deadlifts @225/155 2.) Rest
-Rest 1 full minute following rest minute of 4th round (2 minutes rest before moving to next couplet)
EMOM x8 Minutes (4 rounds)
1.) 12/10 Row cal + Max Cleans @155/105 2.) Rest
-Rest 1 full minute following rest minute of 4th round (2 minutes rest before moving to next couplet)-
EMOM x8 Minutes (4 rounds)
1.) 12/10 Bike Erg cal + Max Front Squat @115/85 2.) Rest
-Rest 1 full minute following rest minute of 4th round (2 minutes rest before moving to next couplet)-
4×50% max set
Machine Zone 3 Progression – see coach for details
Wednesday
Performance Prep
Coach led – lower body focus
Aerobic Power
2 Rounds of 2 minutes work, 3 minutes rest 30/24 Row cal
Max Shuttle Runs in remaining time
Score: Total Shuttle Runs completed (25’+25’= 1 rep. 25′ = .5 rep)
Aerobic Capacity
For time 4,200/3,600 meter Row 90 Lateral Burpees over Row Partition as desired. Goal: sub 24 minutes Cap: 27 minutes
Optional Accessories
Resilience/Grunt Work Circuit (see coach for details)
Thursday
Performance Prep
Coach led – full body focus
Strength: Push Press
All reps must be cycled – no pauses at the top or bottom of rep
Set of 4 should should be heavy but executed with perfect technique.
Set of 8 = 25% off from set of 4 Set of 16 = 25% off from set of 8
Gymnastics: Strict Handstand Push-ups
4×50% max set
Conditioning: Metcon
12 min AMRAP
4 DB Devil’s Press @50/35 8 Toe to Bar
16 Wall Balls @20/14
Goal: 7+ rounds
Optional Accessories
Friday
Performance Prep
Coach led – full body focus
Weightlifting: Clean and Jerk
All reps must be cycled – no pauses at the top or bottom of rep
Set of 4 should should be heavy but executed with perfect technique.
Set of 8 = 25% off from set of 4 Set of 16 = 25% off from set of 8
Gymnastics: Double Unders
2xAMRAP. Rest 3 between sets.
Conditioning: Zone 4 AMRAP
15 min AMRAP
2 Rope Climbs
4 Wall Walks
8 DB Thrusters @50/35
10 Back Rack Walking Lunges (135/95) Zone 3 AMRAPs are intended to be completed at a sustainable pace. Move through this workout at an intensity that feels challenging yet sustainable for the full time domain. You should pick a pace that you may be able to say a few words in but likely cannot hold full conversation. If you are focused, you should be able to breathe in and out of your nose for the majority of the time.
*If you use a fitness device that tracks your heart rate, you want to work in HR Zone 3
Saturday
Performance Prep
Coach led – full body focus
Strength: Deadlift
All reps must be cycled – no pauses at the top or bottom of rep
Set of 4 should should be heavy but executed with perfect technique.
Set of 8 = 25% off from set of 4 Set of 16 = 25% off from set of 8
Conditioning: Metcon
With a partner, partition as desired: 10-20-30-40 Shuttle Runs 30-60-90-120 Wall Balls (20/14) 60-120-180-240 Double Unders
Goal: sub 24 min Cap: 30 min
Optional Accessories
Bodybuilding Circuits – see coach for details
Sunday
Optional: Low intensity
aerobic session
Well, that’s all we’ve got for this installation of the CrossFit Simplicity Weekly Rundown! It’s a beautiful day and it feels like it’s going to be a beautiful week at the gym. Remember that we are wrapping up phase one of our programming, so try to be here as much as possible this week. The following week will be a deload and will give our bodies a chance to recover a little bit, while still saying active, before we jump into phase tow of this program. Things are certainly cooling off weatherwise, so we should be feeling energized in a little more comfortable in the gym. As always remember to still stay hydrated and keep an eye on what you are eating so that we can get the most out of these workouts. Now enjoy what’s left of your weekend and get plenty of rest, relaxation, and recovery, so we can hit it hard in class!
~Daniel
