Hey guys,
It’s a beautiful Spring Sunday here in Burlington North Carolina and it’s time for the CrossFit Simplicity Weekly Rundown! It’s been warming up here and so have our workouts. (The good news about our new space is that we can promise it’ll never get over 78°! We are pumped about what’s in store this week and we hope you guys are as well. Remember to stay consistent because that’s the key to seeing long term change and results in the gym. Also remember to take advantage of those independence and liberty tracks on days you need to. When we scale a workout, the goal is always to reach the same stimulus and hit the goal. So those are valuable tracks for making this happen. Now let’s dive in!
Monday:
Strength: 20 Rep Back Squat
Metcon:
Anakin
Freedom (RX’d)
10 Thrusters (95/65)
20 GHDs (Or V-Ups)
10 Thrusters (95/65)
20 Toes to Bar
10 Thrusters (95/65)
20 Toes to Bar
10 Thrusters (95/65)
20 GHDs (Or V-Ups)
10 Thrusters (95/65)
(KG conv: 42.5/30 Thrusters)
Tuesday:
Strength
Every 1:30 (6 sets)
1 Power Clean + 1 Push Jerk @75%+
-into-
3×3 Clean Deadlift + Clean Pull @85-90%
Metcon:
Kylo Ren
Freedom (RX’d)
50 Deadlifts (225/155)
50 Bar Facing Burpees
-Partition as desired-
(KG conv: 102.5/70 DL)
Wednesday:
Metcon:
Darth Maul
Freedom (RX’d)
Every 5:00 (5 sets)
20/16 Calorie Row
15/12 Calorie Air Bike
200m Run
Strength/Accessory
Sandbag Front Hold
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
Thursday:
Strength: Bench Press
Metcon:
Imperial March
Freedom (RX’d)
100-75-50
Double Unders
Ft Dumbbell Walking Lunge (50s/35s)
15-10-5
Push Up + Renegade Row (50s/35s)
(KG conv: 22.5/15 DBs)
Friday:
Gymnastics: Rope Climb and Pull-up Work
Metcon:
Count Dooku
Freedom (RX’d)
2:00 AMRAP
10 Front Squats (135/95)
10 Box Jump Overs (30/24)
Max Reps Chest to Bar
-Rest 2:00 between sets-
(KG conv: 60/42.5 FS)
*Complete sets until you accumulate 75 Chest to Bar. Time cap 26:00 (7 sets). Score is clock time at finish.
Saturday:
Metcon:
Jango Fett
Freedom (RX’d)
Teams of 2
5 sets (each/1:1)
250/200m Ski (OR Row)
15 Power Snatch (75/55)
3 Wall Walks
(KG conv: 35/25 PS)
Sunday:
Workout Option 1
Ben Solo
Freedom (RX’d)
12:00 AMRAP
12/10 Calorie Air Bike
10 Kettlebell Goblet Squats (53/35)
(KG conv: 24/16)
Workout Option 2
Recovery Workout
40-45 Min Bike Erg @Zone 2 Pace
First 20 minutes are 10 Sec Standing Sprint (Damper 10/8) followed by 50 Sec Seated Recovery Spin (Damper 3/2)
-then-
20-25 Min Z2 Seated
Well, that’s all we’ve got for this week’s installment of the CrossFit Simplicity Weekly Rundown! We hope you guys are enjoying this weather and also enjoying our new CFS home. I can’t even begin to express how grateful we are for this new space and this new chapter at CrossFit Simplicity. Thank you all again for all the help and support during this transition; we truly couldn’t have done it without you all! Now, let’s get ready for another amazing week at CFS. Hope you all had plenty of rest, relaxation, and recovery this weekend so we can hit it hard this week. See you all in class!
~Daniel
