Hey guys,
It’s a beautiful Sunday here in Burlington, North Carolina and it’s time for the CrossFit Simplicity Weekly Rundown! We have a bunch of stuff coming up at the gym in the near future so be sure to check out the announcements below. This is also our last week before Murph so let’s make sure we get in here and be super consistent. You certainly don’t want to miss our last Murph prep Monday, as we have some special guests coming to CFS! It’s going to be a phenomenal week as always, so let’s jump right into the announcements so that you have time to give them a quick read…
- Community Events: We have a lot of great events for our CFS community! Monday May 26th is Memorial Day Murph at CFS so make sure you get in here on Monday for prep. June 13th is Bingo Night at the gym so spread the word and feel free to invite friends and family, and June 21st is our Grand Opening/Bring A Friend Day! Save the dates!!! You don’t want to miss these events!
- Gear Up for Murph with 5.11 Tactical!
We’re pumped to have 5.11 Tactical coming out to CFS on Monday, May 19th from 4–7 PM during our Murph Prep workout!
They’re bringing:
•A full setup of weight vests, plate carriers & weights
•Free fittings for all members
•20% OFF all gear
•On-site purchasing—buy it and take it home same day! They’ll also be back on Memorial Day for the main Murph event! This is your chance to train like a beast and honor the workout the right way. Let’s gooo!
Monday:
Strength: 20 Rep Back Squat (week 9)
Metcon:
Lincoln
Freedom (RX’d)
Teams of 2
18:00 AMRAP
Partner 1: 100m Medball Run (20/14)
Partner 2:
AMRAP
3 Strict Pull-Ups
6 Push-Ups
9 Air Squats
-Switch when the run is complete. Continue from where your partner left off on the AMRAP. Score is Rounds + Reps of the AMRAP.
(KG conv: 9/6 Medball)
Tuesday:
Metcon:
John Adams
Freedom (RX’d)
7:00 AMRAP
50/40 Calorie Air Bike
Max Calorie Row in the remaining time
-rest 4:00-
7:00 AMRAP
50/40 Calorie Row
Max Calorie Air Bike in the remaining time
Strength/Accessory:
Mayhem Mini-Pump – Glutes
3-4 Rounds at moderate weight (RPE 7)
10 Weighted Hip Thrusts
-rest 30 seconds-
10 GHD Hip Raises OR 20 Supermans
-Rest 2 minutes between rounds-
Wednesday:
Strength:
Every 1:30 (6 sets) 1 Squat Clean + 1 Push Jerk @85% of Squat C&J
-into-
3x: 1 Clean Deadlift + 1 Clean Pull @90% of Squat C&J
Metcon:
Patriot
Freedom (RX’d)
5 Sets:
2:00 AMRAP
15 GHDs (or Strict Abmat Sit-ups)
10 Deadlifts (225/155)
Max Distance Handstand Walk (Or Wall Walks)
-rest 1:00 between sets-
(KG conv: 102.5/70 DL)
Scoring: For each set, score total feet achieved in the handstand walk OR total Wall Walks.
Thursday:
Strength: Bench Press
Metcon:
Private Ryan
Freedom (RX’d)
Every 1:00 (15:00)
(40 sec work/20 sec rest)
Minute 1: Kettlebell Swings (53/35)
Minute 2: Box Step Ups (24/20)
Minute 3: Burpee to Bar
(KG conv: 24/16 KBS)
Friday:
Metcon:
Forrest
Freedom (RX’d)
2 Sets:
300/250m Row
15 Front Squats (95/65)
75 Double Unders
15 Shoulder to Overhead (95/65)
75 Double Unders
15 Thrusters (95/65)
300/250m Row
-rest 5:00 between sets-
(KG conv: 42.5/30 barbell)
Gymnastics: Rope Climb and Strict Pull-ups
Saturday:
Valor
Freedom (RX’d)
Teams of 2
100/80 Calorie Air Bike (Or 4000/3600m Bike Erg)
* Partner must hold a Handstand while other partner bikes
-into-
50 Power Cleans (155/105) (split as needed)
-into-
100/80 Calorie Air Bike (Or 4000/3600m Bike Erg)
*Partner must Front Hold a Sandbag Bear Hug (150/100) or Barbell Front Rack Hold (155/105) while other partner Bikes
(KG conv: 70/47.5 Barbell, 70/45 Sandbag)
Sunday:
Workout Option 1
Full Metal Jacket
Freedom (RX’d)
Every 1:00 (16:00)
Minute 1: 12/10 calorie Row
Minute 2: 8 Single Arm Russian Kettlebell Swings (35/26)(4/side)
Minute 3: 5-8 Strict Toes to Bar
(KG conv: 16/12 KB)
Workout Option 2
Recovery Workout
40-45 min Bike Erg @ Zone 2 Pace
**First 30 minutes are seated recovery spin damper 3/2. Perform 10 Air Squats at the top of every 2 minutes (including start).
then
10-15 min Zone 2 seated
Well, that’s all we’ve got for this installment of the CrossFit Simplicity Weekly Rundown! It’s going to be a great week here at the gym so don’t miss out! Monday is a great opportunity to connect with another local business and score a sweet deal on a weight vest right before Memorial Day Murph. We also have some awesome workouts in store and a fun holiday weekend so be sure to get in here and let’s get after it. I hope everyone had an awesome weekend And got plenty of rest, relaxation, and recovery so we can hit it hard this week. See you all in class!
~Daniel
