Hey guys,
Happy Father’s Day to all of our CFS dads! We love and appreciate you guys so much! Thank you for being a part of our community and setting a great example of taking care of your fitness! It’s a beautiful Sunday here in Burlington North Carolina and it’s time for the CrossFit Simplicity Weekly Rundown! You guys really crushed it last week and I know this week will be no different. We’ve got some great pieces of fitness lined up for class and some excellent accessory work so get in here as much as possible to take advantage of all this programming!
- Night at the Ballpark: This Friday is our CFS member appreciation night at the Sock Puppets ballpark! We are so excited to have you guys out for a night of summertime baseball fun. This is an event for CFS members and your family to enjoy. Tickets will be at will call so all you have to do is show up to the ballpark and let them know you are with us! We will have a taco bar and drinks for you guys and our own designated area. We hope you can make it this Friday night to hang out with us!
- AMRAP for Autism: Thank you to everyone who came out and donated to our A4A event this year! We had a lot of fun and raised a lot of support for this great cause. We will definitely be doing this again next year!
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Monday |
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Strength |
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Back Squat APRE 6 |
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Strict Press 5×3 @85%+ |
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Deadlift 6×3 EMOM |
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Gymnastics |
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WW 1 min AMAP |
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GHD 50 FT |
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Weakness Work |
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DU – 150% of max set for time. Sets/reps open. 4 min time cap |
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Barbell Z Press 3×3-5 |
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Butterfly Day 1 – 5 min EMOM 5-10 reps |
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UB/LB/Core Accessory |
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2×12 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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E5M x 3 rounds (moderate effort) |
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200/150m Bike Erg |
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5 Burpee Shuttle Runs |
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10 Box Jumpovers (24/20″) |
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Aerobic Power |
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x4 rounds with 5 min rest between |
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20/16 cal Row |
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Score time to complete each round |
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Goal: sub 1 min per round |
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Cap: 1:30 per round |
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Machine Progression |
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6 rounds |
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3 on, 2 off. Score avg pace per round |
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Run Program |
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20 min run @ RPE 3 |
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Min 5-7, 10-12, 15-17 run @ RPE 8 |
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-Rest 3 min- |
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15 min run @ RPE 3 |
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Min 4-5:30, 8-9:30, 12-13:30 run @ RPE 8 |
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-Rest 3 min- |
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10 min run @ RPE 3 |
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Min 3-4, Min 6-7, Min 9-10 run @ RPE 8 |
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Wednesday |
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Strength |
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Snatch Grip Sotts Press 5×1 |
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Snatch 5×1 |
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Gymnastics |
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HSW 8×6′ |
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PU 8×6 |
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RC 4×2, 3×1 |
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EMOM |
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16 min EMOM (4 rounds) |
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1.) 2 Rope Climbs |
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2.) 8 DB Snatch (50/35) + 8 Burpees over DB |
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3.) 8 CTB |
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4.) 3 Wall Walks |
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Score for completion |
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Grunt/Grip Accessory |
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2 rounds, rest 3 between |
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A1.) Zercher Carry x50′ |
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A2.) SB Cleans to Shoulder x 10 |
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A3.) Sled Pull x 50′ |
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A4.) KB Farmers Carry x 200m |
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Thursday |
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Aerobic Prep |
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12 min EMOM |
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1.) 5 Box Getover (48/40″) |
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2.) 10 Burpee to Target |
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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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24 min AMRAP |
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15/12 cal Echo |
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400m Run |
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Score total rounds + reps completed |
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Goal: 6+ rounds |
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Machine Progression |
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4 rounds |
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5 on, 3 off. Score avg pace per round |
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Run Program |
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5 sets |
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3 min @ RPE 5 |
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3 min @ RPE 3 |
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No rest between |
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Friday |
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Strength |
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Front Squat APRE 6 |
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Bench Press 5×3 @85%+ |
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RDL 6×3 EMOM |
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Gymnastics |
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HSPU Deficit 4×4-6 up to 7″ BW, then add weight |
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WB 8×5 heavy |
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BMU EMOM x 6: 1-5 reps |
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Weakness Work |
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DU – 100 reps in as few sets as possible |
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SHSPU E30s x10 1-5 |
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Butterfly PU 10-8-6-4-2 must break |
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Saturday |
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Strength |
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Clean Grip Sotts Press- 3×4 |
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Tall Jerk- 3×4 |
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Complex- w/ 3s ecc per position |
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4×1 Clean DL + Clean + PJ + H Sq Clean + SJ |
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Ecc on Clean, PJ, Sq Clean, SJ lower, Pause Catch all |
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Metcon |
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14 min AMRAP |
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4 SHSPU |
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8 KB Goblet Squat (53/35) |
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32 DU |
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Score total rounds + reps completed |
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Goal: 6+ rounds |
Well, that’s all we’ve got for this beautiful Father’s Day Rundown! It’s going to be a great week at CrossFit Simplicity and we hope to see you all there. Once again, happy Father’s Day to all of our CFS dad’s out there. You guys are crushing it, so keep up the hard work inside and outside the gym. We appreciate all you do! I know this summer is flying by already so everyone hang in there and try to get into the gym as consistently as possible. It’s the consistent, habitual things we do that will produce results for us in the long run. Stay focused and have 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!
~Daniel
