Hey guys,
It’s a chilly Sunday here in Burlington, North Carolina and it’s time for the CrossFit Simplicity Weekly Rundown! December is fully upon us now and I’m sure everyone is in the throes of Christmas preparation and holiday celebration. That doesn’t mean we can’t still get in the gym and stay consistent this time of year. Holidays can be stressful, but there’s no better, and proven stress relief than physical fitness. So let’s dive in and see what we have planned for you guys this week in the gym!
Monday:
Strength/Accessory: Front Squat
Metcon:
Sun Devils
FREEDOM (RX)
2 sets:
25/20 Calorie Air Bike
25 Hang Power Cleans (95/65)
25/20 Calorie Air Bike
25 Chest to Bar Pull Ups
-Rest until 10:00, then perform set 2-
(Score is 2 sets of Time)
(KG conv: 42.5/30
Tuesday:
Metcon:
Mill Avenue
FREEDOM (RX)
15:00 AMRAP
3 Wall Walks
12 Dumbbell Bench Press (50s/35s)
15 Abmat Sit Ups
(Score is rounds + reps)
(KG conv: 22.5/15 DBs)
Gymnastics – Handstand/Grip (Week 7)
8-minute EMOM
Level 1:
Odd minute: 30 seconds of elbow plank hold
Even minute: 7-10 Ring Rows
Level 2:
Odd minute: 30 seconds of barbell “ab rollers”
Even minute: 1 Rope Climbs (sub 6-8 Strict Chin Ups, if needed)
Level 3:
Odd minute: 30 seconds of barbell “ab rollers”
Even minute: 2 Rope Climbs (sub 10 Strict Chin Ups, if needed)
Wednesday:
Metcon:
Papago Park
Freedom (RX’d)
2 Rounds
15 Box Jumps (24/20)
9 Overhead Squats (115/85)
-rest 1:1-
2 Rounds
15 Box Jumps (24/20)
12 Overhead Squats (95/65)
-rest 1:1-
2 Rounds
15 Box Jumps (24/20)
15 Overhead Squats (75/55)
(Score is total time, including rest)
(KG conv: 52.5/35, 42.5/30, 35/25)
Strength/Accessory:
3 sets
20 Russian Kettlebell Swings @ RPE 7/10
-rest 30 seconds-
20 Dumbbell Glute Bridges
Thursday:
Metcon:
Sparky
FREEDOM (RX)
25x50ft Shuttle Run
100/80 Calorie Row
25x50ft Shuttle Run
(Score is time)
Strength/Accessory:
3-4 sets:
10 Landmine Press (each) @ moderate weight – maintain control and quality
10 Landmine Twists @ moderate weight – maintain control and quality
10 Landmine RDL (each) @ moderate weight – maintain control and quality
*Rest 2:00 between sets
Friday:
Strength/Accessory: Clean and Jerk
Metcon:
Hayden Butte
FREEDOM (RX)
1-2-3-4-5-5-4-3-2-1
Power Cleans (185/125)
Perform 30 Double Unders after each set
(Score is time)
(KG conv: 85/57.5 PC)
Saturday:
Metcon:
Pueblo Grande
FREEDOM (RX)
Teams of 2
5 sets (each/1:1)
15/12 Calorie Air Bike
25ft Dumbbell Lunge (35s/25s)
100m Run
1 Rope Climb (Or 3 Strict Pull Ups)
(Score is time)
(KG conv: 15/10 DBs)
Sunday:
Workout Option 1
Tempe Town Lake
FREEDOM (RX)
3 rounds
500/450m Row
50ft Handstand Walk (Or 4 Wall Walks)
25 GHDs (or 25 V-Ups)
(Score is Time)
Workout Option 2
Recovery Workout/Active Recovery
45 minute AMRAP at a steady pace:
800m Run
3 Turkish Get Up (per arm, 53/35)
1,600m Bike Erg
30 Sec GHD Hollow Hold
Well, that’s all we’ve got for this edition of the CrossFit Simplicity Weekly Rundown! I’m so excited for the holiday season here at Simplicity and the new year coming just around the corner. I know there are truly some phenomenal things in store for this gym and this community and I’m so humbled and grateful to be a part of it with all you guys! Let’s make sure we get in here and stay super consistent this week so we can keep pushing towards those 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
