Hey guys,
Happy Memorial Day weekend! It’s a beautiful day and it’s time for the CrossFit Simplicity Weekly Rundown! We have some great programming for you guys this week and obviously we have the Murph on Monday! Since it’s the holiday weekend we are going to do an abbreviated Rundown and jump right to the meat of the matter…
- Memorial Day Murph: Monday we have two heats of Murph to honor all those who died to protect our freedoms! This is a grueling workout so be sure to modify things if needed and remember why we are here hitting this workout! Heats at 8am and 9am…friends welcome!
- AMRAP for Autism: June 15th at 9am! If you guys haven’t done so, grab a partner and get signed up for this awesome event! It’s for a great cause!
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Monday |
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Strength |
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Back Squat APRE 8 |
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Strict Press 4×4 @80%+ |
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Deadlift 7×3 EMOM |
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Gymnastics |
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HSW, DU, BMU 1xmax |
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Weakness Work |
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DU – 6 min EMOM, 8-16 reps per min |
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SHSPU – DBL KB Z Press 3×6-8 |
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PU – Box butterfly drills 3 x 5/5/3 |
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UB/LB/Core Accessory |
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3×10 all |
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A1.) Push Press |
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A2.) SL DB RDL |
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A3.) Ab Wheel |
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B1.) Pendlay Row |
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B2.) Back Rack Reverse Lunge |
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B3.) DB Side Bend |
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C1.) Push Up |
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C2.) Strict Pull-ups |
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C3.) Dip |
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C4.) DB Curl |
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Tuesday |
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Aerobic Prep |
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12 min AMRAP (moderate effort) |
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150/120m Row |
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8 Burpees over Rower |
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8/6 cal Echo |
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Aerobic Power |
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2 on, 8 off x 3 rounds |
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R1 – 18/15 cal Ski + max Burpees to Target |
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R2 – 24/20 cal Bike Erg + max BFB |
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R3 – 30/24 cal Row + max Burpees over Row |
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Score total burpees completed |
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Goal: 30+ burpees |
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Machine Progression |
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5 rounds |
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4 on, 2 off. Score avg pace per round |
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Run Program |
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3 sets |
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15 min easy |
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rest 3 min between sets |
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Wednesday |
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Strength |
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Snatch Grip Sotts Press 2×6 |
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4×1 Snatch + SB + H Snatch + OHS |
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Pause at knee on snatch and in hole on snatch, SB, and OHS |
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Gymnastics |
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HSPU 10×5 |
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GHD 10×5 |
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TTB 10×5 |
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EMOM |
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Either-Or Caveat EMOM |
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5 rounds |
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1.) 8 DB Thrusters (50/35) |
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2.) 12 TTB |
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3.) 24/20 or 15/12 cal Row |
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4a.) If 24/20 cal Row – rest |
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4b.) If 15/12 cal Row – :30 Wall Sit |
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Score total rounds completed of 24/20 cal Row |
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Goal: 5 rounds |
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Max score: 5 rounds |
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Grunt/Grip Accessory |
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2 rounds, rest 3 between |
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A1.) Sled Push x100′ |
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A2.) Barbell Spider Flips x 1 min |
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A3.) SB over Target (target at chest height) x10 |
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A4.) Zercher Carry x25′ (heavy as possible) |
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Weakness Work |
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60 reps in as few sets as possible |
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Deficit Backpack SHSPU 3×1-6 (3.5/2″ deficit) |
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Strict Pull-ups 6-4-2×2 |
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Thursday |
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Aerobic Prep |
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12 min EMOM |
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1.) 12 Line Facing Burpees |
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2.) 12/10 cal Ski |
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3.) 12 Box Stepovers (24/20″) |
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4.) Rest |
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Aerobic Capacity |
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Complete for time |
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800m Run |
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1 mile Echo |
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1k Row |
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1 mile Echo |
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800m Run |
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Score total time to complete |
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Goal: sub 18/20 min |
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Cap: 25 min |
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Machine Progression |
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3 rounds |
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6 on, 3 off. Score avg pace per round |
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Run Program |
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2x 3 min @ RPE 5, 1 min rest |
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5 min easy |
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2x 2:30 @ RPE 5, 1 min rest |
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5 min easy |
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2 x 2 min @ RPE 5, 1 min rest |
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5 min easy |
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2 x 1 min @ RPE 7, 1 min rest |
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Friday |
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Strength |
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Front Squat APRE 8 |
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Bench Press 4×4 @80%+ |
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RDL 7×3 EMOM |
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Gymnastics |
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DB Z-Press 3×4-6 |
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LLRC 2×1 |
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Weakness Work |
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DU – 5 min EMOM, 10-20 reps per min |
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SHSPU EMOM 5×1-5 |
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Butterfly PU 6 min EMOM 2-10 reps |
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Saturday |
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Strength |
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Clean Grip Sotts Press 4×3 |
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Tall Jerk 4×3 |
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Clean and Jerk 4×3 |
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Metcon |
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5 rounds for time |
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10 Thrusters |
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8 HR Push-ups |
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6 CTB |
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M- 95×2 rounds, 115×2 rounds, 135×1 round |
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F- 65×2 rounds, 85×2 rounds, 95×1 round |
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Score time to complete all 5 rounds |
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Goal: sub 10 min |
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Cap: 14 min |
Well that’s all we’ve got for this week’s edition of the CrossFit Simplicity Weekly Rundown! It’s going to be a great week filled with tons of great lifting, conditioning, and gymnastics. We are crushing these skills right now and “Basecamp” programming is going phenomenally. Let’s make sure to all stay focused and as consistent as possible so we can keep the results pouring in over the next few weeks of this cycle! Now get plenty of rest and relaxation so we can hit this Murph workout on Monday! See you all in class!
~Daniel
