CFS Weekly Rundown (6/12-6/17)

Hey guys,

       It’s Sunday, a beautiful Sunday here in Burlington North Carolina, and time for the Crossfit Simplicity Weekly Rundown! It is an exciting time here at CFS as we just wrapped up our first week on our new NBD Affiliate program! We got so much amazing feedback from all you guys it sounds like everyone is loving it. The main thing we heard voiced, besides praise, was the time. This is a lot more work than we are used to fitting into an hour so we are going to make a few adjustments as we move forward. Also, as you guys get more efficient and used to staying on task and transitioning from piece to piece, and your coaches get more accustomed to the programming this will smooth itself out as well! Lastly remember to scale things back where needed in order to finish the work and maintain the stimulus. This program is not designed to be hit 100% max effort every day, specifically talking about the conditioning pieces. You will have longer more aerobic pieces that you will need to pace! I have emailed out some conversion and scaling charts and these will also be posted around the gym soon! Don’t hesitate to reach out to myself, one of your coaches, or Nick and Nick if you have any questions! Now let’s dive into this week.

  • AMRAP for Autism: The A4A event has been moved to late July! This is a workout/competition that we will be hosting at the gym to raise money for autism research. we decided to back the event up in order to give you guys more time to prepare, build a team, and fundraise! Be on the lookout for more details soon!

Affiliate Programming:
Weekly Rundown
Week 2

Performance Prep
Coach led – hips and shoulders focus
Weightlifting: Snatch
3×4 Squat Snatch + Hang Squat Snatch Complex. Starting at 65% of max snatch this week and
increasing weight each set.
Gymnastics: Pull-ups
Max emphasis. 2xAMRAP.
If your max bodyweight set is more than 5, use this time to work on your kipping/butterfly max capacity. If your max bodyweight strict set is less than 5, do not do kipping or butterfly. Add bands to increase volume.
Conditioning: Intervals
3 rounds of 500m row intervals. Rest 1:1. Goal is negative splits.
Optional Accessories
Optional Zone 3 machine progression – see coach for details.

Performance Prep
Coach led – full body focus
Strength: Front Squat
3×4 Front Squat with a 5 ct. pause in the bottom of each rep. Start at 65% and increase weight each set.
Engine EMOM
Wallballs For Time.
Switch exercises every minute until you accumulate 100 wall balls. Complete the prescribed rep count for minutes 1, 2, 4, and 5 in each round. For minute three, complete as many wall balls as possible until you accumulate 100. Once you accumulate 100 wall balls, the workout
is over.
1.) 10 Burpees
2.) 10/8 cal Echo Bike
3.) Wallballs (accumulate 100)
4.) 30 Double Under
5.) 5 Hang Power Cleans @60% max power clean
Goal = Sub 25 (20 wall balls per round) Time cap: 30 minutes
GHD Progression: Week 2
GHD to Parallel 3×10. 1 ct. pause at parallel Hold DB or wear weight vest if possible.
Optional Accessories
Seated Barbell Heel Raise + Wall Anterior Tib Raise – see coach for details.

Performance Prep
Coach led – lower body focus
Aerobic Power
3 rounds, one round every 5 minutes (E5MOM x 3).
20/15 cal row
10 burpee box jump overs @24/20″
Score is time each round.
4 minute time cap each round
Aerobic Capacity
20 minute EMOM. Switch movement every minute.
1.) Echo calories 2.) Burpees
3.) Row calories
4.) Box jumpovers (24/20″)
Score is the total of your lowest round for each movement. Only the lowest round counts for each exercise, so pace accordingly.
Optional Accessories
Machine zone 2 progression – see coach for details

Performance Prep
Coach led – full body focus
Strength: Overhead Press & DB Bench
2×4 Strict OHP with 5 ct. pause at the top of each rep. Start at 65% max SOHP and increase weight each set. Superset with wall ball push press 2×20.
2×4 DB Bench with 5 ct. pause in the bottom of each rep. Pick a weight that can be done for 8-10 reps. Superset with push-ups 2×20.
Gymnastics: Strict Handstand Push-ups
Strength emphasis. 3×3.
Add a deficit as needed so that each set is 8 RPE. If you cannot perform more than 5 SHSPU without a deficit, scale as needed (ab-mat SHSPU, feet on box, etc.)
Conditioning: Metcon
3-6-9-12-15-12-9-6-3 Toe to Bar
DB Front Squat (50/35)
Goal: 10 min Cap: 15 min
Optional Accessories
SB Clean + Shoulder Carry & KB Farmers Hold – see coach for details

Performance Prep
Coach led – full body focus
Weightlifting: Clean and Jerk
3×6 Squat Clean + Hang Squat Clean + Split Jerk and Box Jump Complex. Start at 65% max clean and build each set.
Gymnastics: Double Unders
Accumulation emphasis. 10×20% of max set. Rest as needed – 10 min cap.
Focus on double under technique. If your max double under set is less than 20, use this time to work on the skill (single-single-double, single- double, etc.)
Conditioning: Zone 4 AMRAP
20 min AMRAP:
10 alt. DB Clean and Jerks (50/35) 15 Box Get-Overs (48/40″) 20/15 cal row
Zone 4 AMRAPs are intended to be completed at a “reach” pace. Move through this workout at an intensity that feels challenging for the full time domain. Your pace should make this workout feel difficult but should not leave you feeling depleted by the end (hint: if you are laying on the floor and gasping for air after this, you missed the stimulus. Similarly, if you feel like you are able to hold a conversation during the workout, you missed the stimulus on the opposite end of the spectrum).If you are focused, you should be able to breathe in through your nose and out of your mouth for the majority of the time.
Optional Accessories
Skater Squat + GHR – see coach for details

Performance Prep
Coach led – full body focus
Strength: Deadlift
1×2 at 85%. Full reset each rep (no touch and go reps, hands stay on the bar).
4×3 at 75%. Full reset each rep (no touch and go reps, hands stay on the bar). Complete a rep every 90 seconds.
Conditioning: Metcon
NBD Benchmark: Mark it Zero
1 mile run, directly into: Max Front Squat
12 min cap. Score is mile time (in seconds) minus weight of front squat.
Optional Accessories
Bodybuilding Circuits – see coach for details

Optional: Low intensity
aerobic session

     That’s all we have got for this weeks edition of the CrossFit Simplicity Weekly Rundown! These new run downs are a little more detailed than the past so feel free to skip over the programming section if you’d like to be surprised! You guys have been doing an amazing job at staying committed so keep it up. Remember to come in class with a good attitude, focus, and ready to work and have some fun! 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!