Hey guys,
Burrrr…It’s a chilly Sunday here in Burlington, North Carolina and it’s time for the CrossFit Simplicity Weekly Rundown! I love when the rundown falls right at the beginning of a new month. The start of a new week, the start of a new month… And soon the start of a new year. But we need to stay focused on December and get in some great training through the holidays. The best way to do that is to start Monday! So let’s see what we have in store.
- Thanksgiving: We had the best time celebrating the Thanksgiving holiday with you all and getting in a couple of great workouts. Once again we are so thankful for each and everyone of you guys that make up is amazing community that we call CrossFit Simplicity. It is certainly much more than a gym!
Monday:
Strength:
5 sets
6 Shoulder Press
-build across sets by feel-
Metcon:
Jack Frost
Freedom (RX’d)
4 Sets
15/12 Calorie Row
15 Thrusters (75/55)
15 Chest to Bar Pull Ups
-rest 1:1 between sets-
(KG conv: 35/25)
Tuesday:
Metcon:
Hermey the Elf
Freedom (RX’d)
25 Box Step Ups (24/20)
50 GHDs (Or Stick Sit Ups)
25 Box Jumps (24/20)
50 V-Ups
25 Box Jump Overs (24/20)
50 Sit Ups
25 Box Step Ups (24/20)
Strength/Accessory
Mini Pump – Lower Push
4 sets
30 Second Wall Sit
-rest 30 seconds-
20 Front Foot Elevated Split Lunge (6″) (10 each side) @ RPE 7/10
-rest 1:00 between sets-
Wednesday:
Strength:
5 sets
2 Snatch @ 75–80%
-complete a set every 2:00-
Metcon:
The Winter Warlock
Freedom (RX’d)
2:00 AMRAP
15/12 Calorie Air Bike
12 Alternating Dumbbell Snatches (50/35)
Max Burpee over Dumbbell in remaining time
-rest 1:00 between sets-
* Continue until 75 Burpee over Dumbbell are complete
(KG conv: 22.5/15 DB)
Thursday:
Metcon:
Bumble
Freedom (RX’d)
Every 2:00 (6 sets)
15 Air Squats
50 Double Unders
15 Air Squats
Strength/Accessory
Accessory
“Shock Method”
3 sets:
6 Bench Press (Heavy)
12 Push Ups
25 Bench Dumbbell Fly (light)
-Rest 2:00 to 2:30 between sets-
Score the bench press.
Friday:
Gymnastics – Handstand/Grip (Week 6):
7-minute AMRAP
Ascending ladder of reps 1-2-3-4-5-6-etc…
Level 1:
Box Pike to Hollow
Plank Shoulder Taps [right/left =1 rep]
After EVERY round, complete 100-foot farmers carry [35s/25s]
(KG conv: 15/10)
Level 2:
Walk Walk
Plank Shoulder Taps [right/left =1 rep]
After EVERY round, complete 100-foot farmers carry [50s/35s]
(KG conv: 22.5/15)
Level 3:
Walk Walk + Shoulder Taps [right/left =1 rep]
After EVERY round, complete 100-foot farmers carry [70s/50s]
(KG conv: 32.5/22.5)
Metcon:
Yukon Cornelius
Freedom (RX’d)
3 Rounds
7 Deadlifts (275/185)
14 Handstand Push Ups
21 Toes to Bar
(KG conv: 125/85)
Saturday:
Metcon:
Snow Miser
Freedom (RX’d)
Every 1:00 (24:00)
MInute 1 – 20 Wall Balls (20/14)
Minute 2 – 25ft Handstand Walk (or 2 Wall Walks)
Minute 3 – 8x50ft Shuttle Runs
Minute 4 – 5 Hang Power Cleans (185/125)
(KG conv: 9/6 WB, 85/57.5 HPC)
Sunday:
Workout Option 1
Scrooge McDuck
Freedom (RX’d)
30-25-20-15-10-5
Kettlebell Swings (53/35)
50ft Walking Lunge
(KG conv: KB 22.5/15)
Workout Option 2
Recovery Workout
45 minutes at a steady pace:
800m Run (or 1000m Row or Ski)
30 Sec Wall Facing Plate Step Up
1,600m Bike Erg or 120/100 calorie Air Bike
30 Sec Side Plank (each side)
Well, that’s all we’ve got for this installment of the CrossFit Simplicity Weekly Rundown! I am personally pumped to be heading into December as it is one of my favorite months and favorite time of year. There’s so much to be excited about but for some… Probably all of us… The holidays can be a stressful time. It’s proven that there’s no better way to relieve stress than physical exercise. So let’s get in here so we can make the most of our fitness and the holidays this season. 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
