Hey guys,
It’s Sunday again and time for another CrossFit Simplicity Weekly Rundown! We have an awesome week ahead of us at the gym with some pretty epic programming and a lot of fun. You guys have been crushing it lately so keep up the good work. We are in the final stretch of summer, which can be an extremely hard time to stay consistent. Keep pushing, and we will settle back in to our normal routines come fall! Now let’s check out some announcements and dive in!
- Night at the Ballpark: Today is the last day to sign up and reserve your tickets for the Greensboro grasshopper game Friday, July 25, at 6:30 PM! Hope to see you all there!
- CFS Merch: We have some new CFS car decals coming in for those who are interested. We ran these in the past and they were at hit! They’ll be at the gym next week. $5 each. We are also working on a new order of shirts so stay tuned!
Monday:
Strength:
6 sets
3 Deadlifts @78% + 4 Bounding Jumps
-complete 1 set every 1:30-2:00-
Metcon:
Blofeld
Freedom (RX’d)
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlift (95/65)
Hang Power Clean (95/65)
Front Squat (95/65)
Shoulder to Overhead (95/65)
(KG conv: 42.5/30 barbell)
Tuesday:
Metcon:
Spectre
Freedom (RX’d)
5 sets:
400m Run
-rest 1:00-
30/24 Calorie Bike Erg (Or 25/20 Calorie Air Bike)
-rest 2:00 between sets-
Wednesday:
Gymnastics: Handstand Push-up Work
Metcon:
No Time to Die
Freedom (RX’d)
Every 2:00 (10:00)
50 Double Unders
5 Power Snatch (60-70%)
Thursday:
Strength
6 sets
3 Front Squat @78% + 5 Seated Box Jumps (moderate-high height)
-complete 1 set every 1:30-2:00-
Metcon:
Zorin
Freedom (RX’d)
For Time
1:00 AMRAP
8 Bench Press (155/95)
AMRAP GHDs in the remaining time until you get to 75 reps
(Or 100 V-Ups)
-rest 1:00 between sets-
(KG conv: 70/42.5 BP)
Friday:
Strength:
4 sets
1 Clean + 1 Push Jerk @80%
-complete 1 set every 2:00-
Metcon:
GoldenEye
Freedom (RX’d)
5 Rounds
15/12 Calorie Air Bike
10 Chest to Bar Pull Ups
-into-
15 Power Cleans (185/125)
(KG conv: 85/57.5 PC)
Saturday:
Metcon:
Mr. Big
Freedom (RX’d)
Teams of 2
100-80-60-40-20 Calorie Row (Females: 80-64-48-32-16)
100-80-60-40-20m Sled Push (3×45/2×45) (Or Back Rack Walking Lunge (95/65))
(KG conv: 60/40 Sled, 42.5/30 Lunge)
(Repeat from Aug 26th, 2023)
Strength/Accessory
Core
4 sets:
7 Around the Worlds (each side)
-rest 30 seconds-
30 Flutter Kicks (each side)
-rest 30 seconds-
30yd Single Arm Kettlebell Overhead Waiter Walks with Kettlebell Front Rack Hold in Other Arm (each)
-rest 2 minutes b/t rounds-
Sunday:
Workout Option 1
Scaramanga
Freedom (RX’d)
5 Rounds
15 Burpee to Ring OR Burpee to Bar (6in above reach)
15 Toes to Ring OR Toes to Bar
Workout Option 2
Recovery Machine Workout
3x (1 Min at RPE8, 1 Min at RPE1-2)
-Rest 2 Min-
3x (1 Min at RPE8, 1 Min at RPE1-2)
-Rest 2 Min-
3x (1 Min at RPE8, 1 Min at RPE1-2)
-Rest 2 Min-
3x (1 Min at RPE8, 1 Min at RPE1-2)
Well, that’s all we’ve got for this edition of the CrossFit Simplicity Weekly Rundown! I hope you guys are excited about getting in the gym this week and putting in some quality work. Remember that consistency is the key week after week so stay with it. Every day doesn’t have to be your best, you just need to show up and put forward your best effort. 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
