Hey guys,
It’s a beautiful June Sunday here in Burlington North Carolina and it’s time for the CrossFit Simplicity Weekly Rundown! It’s going to be an epic week at CFS of course, and we have lots of excellent programming for you all. We are in week 6 of our “Basecamp 2.0” and you all should be getting a great handle on the flow and layout of the week and its workouts by now. We have some really good strength work, aerobic work, and gymnastics but don’t sleep on the accessory work that’s programmed as optional outside of class. Be sure to check this out if you have time and give yourself the opportunity to work on whatever weaknesses you feel like you need to shore up before the next CrossFit Open season!
- AMRAP for Autism: June 15th at 9am is our annual A4A event at CFS! This is a partner workout to raise money for autism both locally and nationally. Sign up is $50 per person and includes a T-Shirt. Grab a partner and follow the link! Our local charity is Abundant Life Christian Ministries who provide care and support for special needs adults and their families. Please join us in supporting this cause! (There will be NO 8am or 9am classes Saturday. Just the A4A event!)
- Night at the Ballpark: Friday June 21st we are hosting all our CrossFit Simplicity Members for a night at the ballpark to fellowship and watch the Burlington Sock Puppets. Tickets, Taco Bar, and drinks (non-alcoholic) provided by us! Link to RSVP coming this week!
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Monday |
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Strength |
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Deadlift APRE 8 |
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Back Squat 4×4 @80%+ |
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Strict Press 7×3 EMOM |
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Gymnastics |
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SHSPU 15 FT |
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TTB 25 FT |
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RC 1 min AMAP |
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Weakness Work |
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DU – 4 min EMOM, 12-25 reps per min |
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DBL DB Z Press 3×4-6 |
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Butterfly 3×5-15. Full recovery |
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UB/LB/Core Accessory |
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2×10 all |
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A1.) Barbell Z Press |
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A2.) SL DB Glute Bridge |
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A3.) High Plank |
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B1.) Barbell Row |
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B2.) Barbell Split Squat |
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B3.) GHD Side Bend |
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C1.) DB Bench |
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C2.) Chin Ups |
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C3.) Ring Dip |
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C4.) EZ Bar Curl |
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Tuesday |
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Aerobic Prep |
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12 min EMOM |
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1.) 6 Burpee Box Stepup (24/20″) |
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2.) 40 Crossover SU |
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3.) 200m Run |
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4.) Rest |
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Aerobic Power |
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E10M x 3 rounds |
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800m Run |
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Score time to complete each round |
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Goal: sub 4 min |
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Cap per round: 6 min |
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Machine Progression |
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6 rounds |
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4 on, 2 off. Score avg pace per round |
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Run Program |
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2 sets |
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4x 2 min @ RPE 3, :45 @RPE 8 |
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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 + OHS 3×4 |
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Complex- w/ 3s ecc per position |
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3×1 Snatch DL + Sq Snatch + SB + H Sq Snatch + OHS |
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Pause at knee on snatches, in hole (snatch, SB, OHS) |
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Gymnastics |
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WW 4×2, 3×1 |
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WB 8×6 |
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EMOM |
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EMOM x20 min – For reps |
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1.) Wall Walks |
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2.) DL @225/155 |
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3.) Burpee Pull-ups |
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4.) Wall Balls (20/14) |
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5.) DB Thrusters (50/35s) |
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Score total reps completed |
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Goal: 168+ reps |
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Grunt/Grip Accessory |
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2 rounds, rest 3 between |
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A1.) SB Bear Hug Carry x100′ |
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A2.) Wreck Bag OH Walking Lunge x 1 min |
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A3.) Sled pull hand over hand x 20 reps (each pull = 1 rep) |
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A4.) DB Hold (by head) x :30 (max load) |
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Weakness Work |
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DU – 50 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 3-2-1×2 |
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Thursday |
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Aerobic Prep |
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12 min EMOM |
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1.) 8 Burpee Box Jump (24/20″) |
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2.) 50 SU |
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3.) 12/10 cal Echo |
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4.) Rest |
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Aerobic Capacity |
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For time |
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120/100 cal Row |
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90/60 cal Echo |
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60/48 cal Ski |
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Score total time to complete |
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Goal: sub 22 min |
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Cap: 27 min |
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Machine Progression |
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4 rounds |
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6 on, 3 off. Score avg pace per round |
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Run Program |
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8 sets |
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:20 @ RPE 9 |
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1:30 @ RPE 3 |
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Friday |
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Strength |
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RDL APRE 8 |
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Front Squat 4×4 @80%+ |
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Bench Press 7×3 EMOM |
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Gymnastics |
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HSW EMOM x 6: 5-15′ |
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Heavy DU 8×15 |
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Strict PU 3×4-6 (weighted if possible) |
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Weakness Work |
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DU – 5 min EMOM, 6-12 reps per min |
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SHSPU EMOM 7×1-5 |
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Butterfly PU 8 min EMOM 2-10 reps |
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Saturday |
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Strength |
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Clean Grip Sotts Press 5×2 |
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Tall Jerk 5×2 |
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Clean and Jerk 5×2 |
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Metcon |
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Split with a partner |
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100/80 cal Row |
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80 GHD |
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60 HSPU |
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20 BMU |
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50/40 cal Row |
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40 GHD |
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30 HSPU |
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10 BMU |
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Score total time to complete |
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Goal: sub 16 min |
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Cap: 20 min |
Well, that’s all we’ve got for this week’s edition of the CrossFit Simplicity Weekly Rundown. It’s been a gorgeous weekend and I hope you all are enjoying it outside. Remember that next Saturday is our AMRAP for Autism event to raise money for a great cause and get in an awesome workout in the process. Please go sign up! We have some awesome workouts this week so be sure to get in here as much as possible. Consistency is the key to getting results! Now enjoy what’s let’s 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
