Hey guys,
It’s a beautiful Sunday in Burlington North Carolina and it’s time for the CrossFit Simplicity Weekly Rundown! I apologize for the hiatus last week as I was out of the country and unable to post. Hopefully everyone had a great Easter holiday and a good week in the gym getting down on some awesome workouts. I believe this week will be no exception as we have some great stuff lined up for you all. We also have first of our optional community events coming up this weekend and we hope you all will join us for some fitness and fun Saturday morning as we partner up with GCA for their 5k event! More details on the event and this week’s workouts below!
- Community Outing: We are teaming with Grace Christian Academy THIS Saturday for the GCA 5k! Saturday morning, 8:30am at Lambs Chapel located at 3539 Alamance Rd in Burlington. The event will offer a 5k run as an individual or team, as well as an option to wear a vest (BYO”V”) for the 5k. We’ll have a table set up and we hope you’ll join us and run with us for some fun and fitness!
https://runsignup.com/Race/NC/Burlington/GCAChargeAheadK
Monday:
Strength: 20 Rep Back Squat
Metcon:
Event 1
Freedom (RX’d)
3 rounds
400m Run
20 Burpee Box Get Overs (30/24)
40 Single Dumbbell Squats (50/35)
(KG conv: 22.5/15 DB)
Tuesday:
Gymnastics: Ring Dips
Metcon:
Event 5
Freedom (RX’d)
30/24 Calorie Air Bike
20 Bar Muscle Ups
30/24 Calorie Air Bike
Wednesday:
Metcon:
Midline March
Freedom (RX’d)
3 Rounds:
30 GHDs (Or V-Ups)
100ft Single Arm Overhead Walking Lunge (50/35)
50ft Handstand Walk (Or 5 Wall Walks)
(KG conv: 22.5/15 DB)
Accessory:
Mayhem Mini-Pump – Glutes
3-4 Rounds:
10 Weighted Hip Thrust @ moderate weight
-rest 30 seconds-
15 Standing Barbell Calf Raise @ moderate weight – maintain quality
-Rest 2 minutes between rounds-
Thursday:
Strength:
Every 1:30 (6 sets)
1 Squat Snatch @80%
-into-
3×5 Snatch Grip Push Press @70-80%
Metcon:
Heavy Isabel
Freedom (RX’d)
For Time:
30 Snatches (155/105)
(KG conv: 70/47.5 Snatch)
* Reps can be Power or Squat Snatch
Friday:
Strength: Max Rep Bench Press
Metcon:
Event 3
Freedom (RX’d)
For Time:
27-21-15-9 Dumbbell Thrusters (35s/25s)
4-3-2-1 Rope Climbs (Or 27-21-15-9 Pull Ups)
(KG conv: 15/10 DBs)
Saturday:
GCA 5K! Sign up for the 5k and come run with us! BUT if you just refuse, then here is the workout…
Metcon:
Thunder Road
Freedom (RX’d)
Teams of 2
Recovery Day
5 Rounds
400m Run (together)
50/40 Calorie Row (split)
50/40 Calorie Air Bike (split)
Sunday:
Workout Option 1
Atlantic City
Freedom (RX’d)
300 Single Unders
30 Burpee to Bar (6in)
200 Single Unders
20 Burpee to Bar (6in)
100 Single Unders
10 Burpee to Bar (6in)
Workout Option 2
Recovery Workout
40-45 Min Bike Erg @Zone 2 Pace
First 30 minutes are 10 Sec Standing Sprint (Damper 10/8) followed by 50 Sec Seated Recovery Spin (Damper 3/2)
-then-
10-15 Min Z2 Seated
Well, that’s all we’ve got for this edition of the CrossFit Simplicity Weekly Rundown! It’s going to be a great week AND we have the GCA 5k event this weekend so we hope you’ll all sign up and come run with us! We have some awesome programming this week and lots of good fitness to get in so be sure to be as consistent as possible and let’s keep getting these results. We have one more month before summer is really upon us so let’s stay moving so we can have an active summer and enjoy the things we love the most. 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
