CFS Weekly Rundown (7/10-7/15)

Hey guys,

      It looks like we weathered the storm and it’s now another beautiful day here in Burlington North Carolina. Time to kick off the CrossFit Simplicity Weekly Rundown. Things are certainly heating up here in the gym and we have a great week in store for you all. This will be week six of our current lifting cycle. Since this is week six and you guys are comfortable and familiar with these lifting complexes the goal will be to challenge yourself to go heavy while still keeping correct form a top priority. We will be continuing our gymnastics progression so be sure to show up as consistently as possible and input your results into the system so that we can build and grow this progression week over week. Of course, as always we have some great conditioning for you all. You may have noticed the conditioning has been a bit on the lighter side as far as weights. The idea here is that we build a good aerobic base before we start adding any heavy movements that might slow you down. You guys should be getting very comfortable on the machines and with burpees at this point…This is a good thing! Now let’s take a more specific look at the week…

Affiliate Programming:
Week 6

Performance Prep
Coach led – hips and shoulders focus
Weightlifting: Snatch
6×1 Snatch Deadlift + Snatch + Mid Shin Floating Snatch
Starting at 65% of max snatch this week and increasing weight each set.
Gymnastics: Pull-ups
Max emphasis.
8×25% of max set. Rest as needed between sets- 8 min cap
If max set @ bodyweight is less than 10, add a band to increase volume.
Conditioning: Intervals
3 rounds- 30/24 cal echo bike
Optional Accessories

Performance Prep
Coach led – full body focus
Strength: Front Squat
3×3 with 5 ct. lower each rep Start at 70% and increase each set.
Engine EMOM
30 min EMOM
1.) 10 Burpee Box Jump Overs
2.) 50′ SB Bear Hug Carry (150/100) 3) 10 ab mat sit ups + Max WBs (20/14) 4 & 5 (2 min)- 16/14 cal echo bike
Score = total WB’s
GHD Progression: Week 5
x2 AMRAP. Rest 3-5 minutes between sets. Go to 8RPE not failure.
Optional Accessories
Machine Zone 3 Progression – see coach for details

Performance Prep
Coach led – lower body focus
Aerobic Power
10 Min EMOM 10s echo bike sprint Rest 50 seconds
Score = total calories
Aerobic Capacity
3 sets – 6 on:3 off
1) 1k/800m row + max shuttles
2) 1k/800m row + max box step overs @24/20″
3) 1k/800m row + max burpees
Optional Accessories
Sled Push/Pull 50′ down and back 2×1 Axle Bar Hold 2×1 min

Performance Prep
Coach led – full body focus
Strength: Push Press + Bench
3×3 Push Press with 5 ct. lower each rep. Start at 70% of max strict press and increase weight each set.
3×3 Bench Press with 5 ct. lower each rep. Start at 70% of max and increase weight each set.
Gymnastics: Strict Handstand Push-ups
Max Emphasis: 1x Max set
Conditioning: Metcon
12 min AMRAP
2 wall walks
8 DBL DB Hang C&Js @50/35s 32 DU
Goal 6+ rounds
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
6×1 Clean + Jerk Complex
Clean Deadlift + Squat Clean + Mid Shin Floating Clean + Split Jerk
Superset with 2 Seated Box Jumps Starting at 70% of max clean + jerk this week and
increasing weight each set.
Gymnastics: Double Unders
Double under/single under EMOM
Conditioning: Zone 3 AMRAP
AMRAP in 15 min: 800 m run
1 C+J @70% 600m run
2 C&J @70% 400m run
3 C&J @70% 200m run
4 C&J @70%
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. *If you use a fitness device that tracks your heart rate, you want to work in HR Zone 4.
Optional Accessories
Skater Squat + Razor Curl – see coach for details

Performance Prep
Coach led – full body focus
Strength: Deadlift
1×2 @92%. Hands stay on the bar each rep., full reset (no TnG reps).
3×3 @80%. Hands stay on the bar each rep, full reset (no TnG reps). Hit a set every 2:00.
Conditioning: Metcon
Partner metcon.
Buy in- 120 cal row (split as desired)
You Go I Go- 10 rounds (5 each) 12 KB Swings @53/35
12 V-Ups
Buy out- 120 Cal Row (split as desired)
Goal: sub 28 min Cap: 32 min
Optional Accessories
Bodybuilding Circuits – see coach for details

Optional: Low intensity
aerobic session

     That’s all we got for this installment of the CrossFit Simplicity Weekly Rundown. You guys have been doing an awesome job in the gym lately so keep up the good work. We’ve been seeing lots of extremely promising improvements in our gymnastics and especially on our aerobic capacity. These two things are huge for your overall success in CrossFit, but especially that aerobic work for your overall health! You guys continue to stay dedicated and remember to get in here as consistently as possible so that we can get the most out of these progressions and see some great results. Now enjoy what’s left of your weekend and get plenty of rest, relaxation, and recovery so we can hit it hard on Monday. See you all in class!