Hey guys,
Happy Sunday CFS Fam! It’s time for the CrossFit Simplicity Weekly Rundown! We have an awesome week in store for you guys with lots of great programming and tons of accessory work. Please don’t sleep on our optional Work programmed outside of class. This is going to be crucial to shorten up some of the weaknesses that we have. Specifically this site was focusing on getting you guys to pulling strength you need for your pull-up movements and the pressing strength you need for your handstand push-up movements. If you have any questions at all about this, please reach out to me or one of your coaches so that we can explain Which option would be best for you during this current cycle. You guys have been crushing it lately, so please continue to be consistent as we get closer to the holidays and keep up the good work. Now let’s see what we have this week…
- CFS Christmas Party: We know the holidays are a busy time for you guys so instead of having an evening Christmas party one weekend this year we are going to do December 7th after the 9 AM class. Like always, we will have games, prizes, and plenty of ugly sweaters. Hope you all can be there!
- CFS Swag: We have some new short sleeve and long sleeve shirts for you guys coming soon. The front of the shirt is similar to our traditional “house tee” with the CFS logo but the back is a little something different. We are bringing back the OG colors for the short sleeve T-shirt and doing something a little different for the long sleeve. Short sleeve shirts will be $25 a long sleeve will be $30. Be on the lookout!
Monday
Strength
Clean – 5-3-1 x2
BS – Heavy single into 5 min EMOM x2 reps @8 RPE
Metcon – Intervals (Rx)
5 RFT, rest 2 min between each round
10/8 cal Echo
10 TTB
40 DU
25′ HSW
Score total working time
Goal: sub 11
Cap: 3 min per round
Metcon – Intervals (Rx+)
5 RFT, rest 2 min between each round
12/10 cal Echo
12 TTB
40 DU
40′ HSW
Score total working time
Tuesday
Aerobic Power (Affiliate)
E2M until failure
10/8 cal Row
10/8 cal Echo
*add 2 Echo cals each round
Goal: 5.5+ rounds (into Echo of 20/18 round)
Aerobic Power (Compete)
E2M until failure
10/8 cal Ski
10/8 cal Bike Erg
*add 2 bike cals each round
Wednesday
Reps
Snatch 6×4 TnG E2M
FS 5×8 TnG EMOM @40-50%
Engine EMOM (Rx)
Trump Minute EMOM
x3+ rounds
1. 10/8 Cal Row
2. 8 Box Jumps @24/20″
3. 10 Alt. DB Snatch @50/35
4. 8 GHD + 2 BMU
*after round 3. add 1 GHD & 1 BMU per round until failure
5. 10 WB @30/20
Score total reps rounds + reps completed for Trump Minute (min 4)
Goal: 3+
Thursday
Aerobic Capacity
Complete for time:
150/120 cal Echo
EMOM, including 0: 5 burpees
Goal: sub 15 min
Cap: 20 min
Friday
Muscular Endurance
6×1 EMOM Split Jerk @70-80%
15 DL @80% for time
Metcon – Open Style
3 rounds
15 Thrusters @95/65
15 C2B
15 HSPU
2 rounds
10 Thrusters @95/65
10 BMU
10 SHSPU
1 round
5 Thrusters @95/65
5 WW
5 Rope Climbs
Score time to complete
Cap: 20 min
Saturday
Partner Metcon
Complete for time
600m Run – Together
10 SB Squats (100/50) – split
30 Burpees over SB – split
600m Run – Together
20 SB Squats (100/50) – split
20 Burpees over SB – split
600m Run – Together
30 SB Squats (100/50) – split
10 Burpees over SB – split
Goal: sub 20
Cap: 28
Well, that’s all we’ve got for you guys this week! It’s about to be an epic week at CrossFit Simplicity and we have some great stuff planned for you guys. I know the holidays are approaching. It’s hard to stay consistent and keep a good schedule. Just remember that fitness is not won or lost over a week, or even a month. It’s the culmination of your efforts day in and day out over months and years. So do your best this season to stay consistent, but don’t be too hard on yourself and be sure to live a little! 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
