Hey guys,
Sunday is Rundown day and the CrossFit Simplicity Weekly Rundown is here for all your reading enjoyment! We have an awesome week ahead for you all with some excellent “Basecamp 2.0” programming to keep the results rolling in. Summer is fully here and it’s the perfect time to get in the gym and grind so that we can be our most active versions of ourselves outside the gym. We have a ton of events coming up and 2 events this very month so make sure to read the brief details below before we get into the programming for the week.
- 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!
- 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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Strict Press APRE 8 |
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Deadlift 4×4 @80%+ |
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Back Squat 7×3 EMOM |
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Gymnastics |
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HSPU + PU 25 FT |
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WB 50 FT |
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Weakness Work |
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DU – 5 min EMOM, 10-20 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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2×8 all |
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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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10 min AMRAP (moderate effort) |
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200/150m Row |
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10 Burpees to Target |
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5 Shuttle Runs |
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Aerobic Power |
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10-8-6-4-2 Shuttle Runs |
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5 Line Facing Burpees between each round |
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Score time to complete |
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Goal: sub 6 min |
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Cap: 8 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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30 min @ RPE 3 |
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-Rest 3 min- |
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5 sets |
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:20 fast (RPE 8) |
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:30 walk (RPE 1) |
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:10 sprint (RPE 10) |
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Full recovery between sets |
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Wednesday |
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Strength |
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Snatch Grip Sotts Press 5×2 |
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Snartch 5×2 |
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Gymnastics |
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DU 8×12 |
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SHSPU 8×3 |
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BMU 4×2, 3×1 |
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EMOM |
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x4 rounds |
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1.) 10/8 cal Echo |
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2.) 5 BMU |
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3.) 50 DU |
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4.) 10 SHSPU* |
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Don’t need to be completed in 1 min – once complete, move to next clean min |
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Score time to complete 4 full rounds of EMOM |
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Goal: 16 min |
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Cap: 20 min |
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Grunt/Grip Accessory |
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2 rounds, rest 3 between |
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A1.) Plate Pinch Walk x100′ |
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A2.) SB Shoulder Hold x 1 min (switch shoulders each round) |
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A3.) Axel Bar Power Clean and Jerk x5 |
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A4.) Sled Push / Pull x50′ (heavy as possible) |
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Weakness Work |
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DU – 2 x max unbroken. Full recovery between sets |
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Deficit Backpack SHSPU 3×1-6 (3.5/2″ deficit) |
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Strict Pull-ups 5-3-1×2 |
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Thursday |
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Aerobic Prep |
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E3M x 4 rounds (moderate effort) |
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10 Box Stepovers (24/20″) |
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50 DU |
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Aerobic Capacity |
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24-21-18-15-12-9-6 |
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Cal Row |
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Box Jumpover (24/20″) |
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Score time to complete |
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Goal: sub 12/14 min |
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Cap: 15 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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2 sets |
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4 min @ RPE 5, :90 rest |
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1 min @ RPE 7, :90 rest |
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3 min @ RPE 7, :90 rest |
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:40 @RPE 7, :90 rest |
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2 min @RPE 5 |
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Rest 2 min between sets |
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Friday |
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Strength |
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Bench Press APRE 8 |
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RDL 4×4 @80%+ |
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Front Squat 7×3 EMOM |
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Gymnastics |
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WW 4×2 with :06 hold each rep |
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Strict TTB 4×2-10 |
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GHD w/ 3ct. pause at parallel 4×5-10 |
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Weakness Work |
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DU – 5 min EMOM, 5-10 reps per min |
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SHSPU EMOM 6×1-5 |
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Butterfly PU 7 min EMOM 2-10 reps |
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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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3×1 Clean DL + Clean + PJ + H Sq Clean + SJ |
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Ecc on Clean, PJ, Sq Clean, SJ, Pause Catch all |
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Metcon |
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E3MOM x 5 rounds |
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2 Rope Climb |
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4 BMU |
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6 Alt. DB Hang Clean and Split Jerk (50/35) |
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Score time to complete each round |
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Goal per round: sub 1:30 |
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Cap per round: 2:15 |
Well, that’s all she wrote for this week’s edition of the CrossFit Simplicity Weekly Rundown! As usual it’s going to be an amazing week of fun and fitness at CFS. And the best part is you all! We are so grateful for all of you that make this community so special. We love coming in here and enjoying our time together and building our strength and endurance. You all have been crushing the “Basecamp 2.0” programming and it’s really showing in the fitness improvements we have been seeing. Be sure to stay consistent and keep it up as we start out this new month. Now enjoy what’s left of the weekend and get plenty of rest, relaxation, and recovery so we can hit it hard this week. See you all in class!
~Daniel
