CFS Weekly Rundown (6/26-7/1)

Hey guys,

      It’s a beautiful Sunday in Burlington North Carolina and time for the CrossFit Simplicity Weekly Rundown! We are in week four of our current cycle and you guys are absolutely crushing the program! This is a two phase cycle. Weeks 1-3 was phase one and weeks 4-6 are phase two. This means we are starting phase two with some new complexes! These will be an eccentric phase so another great chance to work on positions. Remember that whether it be lifting, gymnastics, or aerobic conditioning we need to focus on building a proper base and foundation that we can grow from in the future! We also have some great gymnastics and conditioning work for you guys this week and we are closing out the month of June. Lots of great stuff all around! Let’s dive in…

Affiliate Programming:
Week 4

Performance Prep
Coach led – hips and shoulders focus
Weightlifting: Snatch
4×1 Snatch Deadlift + Snatch + Mid Shin Floating Snatch
Starting at 60% of max snatch this week and increasing weight each set.
Gymnastics: Pull-ups
Strength emphasis. 3×4.
These should be STRICT. No kipping/butterfly pull-ups.
Conditioning: Intervals
Each set is 4 min. on and 1 min. off. Score is calories each round.
Optional Accessories

Performance Prep
Coach led – full body focus
Strength: Front Squat
3×5 with 5 ct. lower each rep Start at 60% and increase each set.
Engine EMOM
30 min AMRAP. 30s work/30s rest.
6 alt. DB Snatch (50/35)
12 Wallballs (20/14 to 10/9 ft. target) 24 Double Unders
GHD Progression: Week 4
Accumulation emphasis
8×25% of max set. 8 min cap – rest as needed.
Optional Accessories
Machine Zone 3 Progression – see coach for details

Performance Prep
Coach led – lower body focus
Aerobic Power
1k Row
For time. As fast as possible – this should hurt.
Aerobic Capacity
Every 2 minutes rotate until all work is complete. If one modality is complete, that becomes rest until all 3 are complete.
150 cal echo
100 burpees to 6″ target 50 shuttle runs (25’+25′ = 1 rep) 42 minute cap.
Optional Accessories
Back Rack Carry + DB Farmers Walk – see coach for details

Performance Prep
Coach led – full body focus
Strength: Push Press + Bench
3×5 Push Press with 5 ct. lower each rep. Start at 60% of max and increase weight each set.
3×5 Bench Press with 5 ct. lower each rep. Start at 60% of max and increase weight each set.
Gymnastics: Strict Handstand Push-ups
Accumulation emphasis.
8×25% of max set. Rest as needed between sets – 8 min cap.
Conditioning: Metcon
3 Rounds for time of: 400m Run
21 Kettlebell Swings, 53# / 35# 12 Pull-ups
Optional Accessories
SL KB Anterior Tib Raise + 3 pos. ankle iso – see coach for details

Performance Prep
Coach led – full body focus
Weightlifting: Clean and Jerk
4×1 Clean + Jerk Complex
Clean Deadlift + Squat Clean + Mid Shin Floating Clean + Split Jerk
Superset with 2 Seated Box Jumps Starting at 60% of max clean + jerk this week and
increasing weight each set.
Gymnastics: Double Unders
3 sets of 2 min on, 1 min off Score = biggest set each round
Conditioning: Zone 3 AMRAP
AMRAP in 15 min: AMRAP in 15 min:
10 Box Jumpovers (24/20″) 10 Power Snatches (95/65) 10 Box Jumps (24/20″) 10 Power Cleans (95/65)
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 + Razor Curl – see coach for details

Performance Prep
Coach led – full body focus
Strength: Deadlift
3×3 @80%. Full reset each rep (no touch and go reps, hands stay on the bar). Complete a set every 2 minutes
3×3 at 70%. Full reset each rep (no touch and go reps, hands stay on the bar). Complete a set every 90 seconds.
Conditioning: Metcon
(3) 5 minute AMRAPs. 1 minute of rest/transition between each AMRAP.
0:00 – 5:00 = AMRAP Echo Cals
5:00 – 6:00 = Rest/Transition
6:00 – 11:00 = AMRAP Back Squats @85% 11:00 – 12:00 = Rest/Transition
12:00 – 17:00 = AMRAP Wall Facing SHSPU Score is total reps. Make note of each individual round rep count in notes.
Optional Accessories
Bodybuilding Circuits – see coach for details

Optional: Low intensity
aerobic session

Well, that’s all we’ve got for the CrossFit Simplicity Weekly Rundown today! It’s going to be an excellent week of training as we wrap up the month of June and our first full month following our new NBD  affiliate program. We are so excited for the progress you guys are making, the excitement you all are showing, and the future results from this program. Remember that, as always, the most important factor in any workout routine is you! You guys have been doing a good job staying consistent and dedicated. Continue to show up with a positive attitude and ready to learn, grow, and work hard! oh yeah, and have a lot of fun too! Now get plenty of rest, relaxation, and recovery, so we can hit it hard this week. See you all in class!