Hey guys,
It’s another gorgeous Sunday here in Burlington, North Carolina and it’s time for the CrossFit Simplicity Weekly Rundown! As we’ve been doing, we are going to keep this one short and sweet and let you guys focus on the details of this week’s workouts below. Make sure you take a second to read over the announcements and then dive in!
- Friday’s Closure: Thank you guys so much for bearing with us on Friday while the TV Show was being shot inside the gym. This is actually gonna be a really cool opportunity to see your gym on national television and we will be sure to let everyone know when the episode and the TV show airs. Thanks for bearing with us last Friday!
Monday:
Metcon:
Manchester United
Freedom (RX’d)
5 sets:
400m Run
20 GHDs (Or V-Ups)
20 Kettlebell Swings (53/35)
-rest 2:00 between sets-
(KG conv: 24/16 KB)
Tuesday:
Strength:
4 sets
10 Bench Press (build across sets by feel)
Metcon:
Tottenham Hotspur
Freedom (RX’d)
15:00 AMRAP
10/8 Calorie Row
10-15-20-25. . .
Push Ups
* Score is total reps, including the Row
Wednesday:
Strength:
5 sets:
1 Snatch Pull + 1 Hang Snatch (@70-75%)
-rest 60-90 seconds between sets-
Metcon:
Chelsea Blues
Freedom (RX’d)
20 Wall Balls (20/14)
10 Box Jump Overs (24/20)
-Rest 1:00-
40 Wall Balls (20/14)
20 Box Jump Overs (24/20)
-Rest 1:00-
60 Wall Balls (20/14)
30 Box Jump Overs (24/20)
(KG conv: 9/6 Wall Ball)
Thursday:
Metcon:
Sheffield United
Freedom (RX’d)
4 Rounds
20/16 Calorie Air Bike
20 Single Arm Dumbbell Push Press (50/35)
20 Stick Sit Ups
(KG conv: 22.5/15 DB)
Strength/Accessory:
3 sets
10 Dumbbell Arnold Press @ RPE 7/10
-rest 30 secs-
12 Barbell Supinated Bent Over Row @ RPE 7/10
-rest 30 secs-
15 Banded Pull Aparts @ RPE 5/10
-rest 1:00 between sets-
Friday:
Metcon:
West Ham United
Freedom (RX’d)
7:00 AMRAP
3 Squat Cleans (155/105)
5 Burpee Pull Ups
(KG conv: 70/47.5 Squat Cleans)
Gymnastics
Handstand/Grip (Week 4)
8-minute EMOM:
Level 1:
Odd minute: 10 Hanging Strict Knee Raises
Even minute: 30-second Pike Box Handstand Hold or Plank Hold Practice
Level 2:
Odd minute: 12 Alternating Single Leg Toes to Bar
Even minute: 30-second Handstand Hold Practice
Level 3:
Odd minute: 20 Alternating Single Leg Toes to Bar
Even minute: 30-second Freestanding Handstand Hold Practice
Saturday:
Metcon:
Liverpool Reds
Freedom (RX’d)
Teams of 2
100/80 Calorie Air Bike
100 Dumbbell Deadlifts (50s/35s)
100 Dumbbell Bench Press (50s/35s)
100/80 Calorie Air Bike
200ft Dumbbell Walking Lunges (50s/35s)
100 Dumbbell Hang Cleans (50s/35s)
100/80 Calorie Air Bike
(KG conv: 22.5/15 DBs)
Strength/Accessory
Mini Pump – Lower Push
3 sets
10 Goblet Heel Elevated Squats @ RPE 7/10
-rest 30 seconds-
12 Double Dumbbell Single Leg Calf Raises @ RPE 7/10 (each side)
-rest 1 minute
Sunday:
Workout Option 1
The Seagulls
Freedom (RX’d)
For Time:
150 Kettlebell Swings (53/35)
*Every time you break, put the kettlebell down and perform 10 Burpee to Bar (6in)*
(KG conv: 24/16
Workout Option 2
Recovery Workout
45 Minute AMRAP (at steady pace)
800m Run (or 1000m Row)
3 Turkish Get Ups (per arm, 53/35)
1,600m Bike Erg or 50/40 calorie Air Bike
:45 Front Leaning Rest on Rings
Well, that’s all we’ve got for this edition of the CrossFit Simplicity Weekly Rundown! As always, it’s going to be an awesome week here at the gym and we can’t wait to share it with you all. You guys are hands-down, the best community on earth and we appreciate each and every one of you. Let’s keep staying consistent as the holidays approach so that we can let loose a little and enjoy ourselves 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
