Hey guys,
It’s Sunday, and that means it’s time for the CrossFit Simplicity Weekly Rundown! We have a great week ahead for you guys with lots of fitness goodies. I’m out of town this weekend so I’m going to keep it short and sweet…all the details are laid out for you below!
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Monday |
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Strength |
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Strict Press APRE 4 |
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Deadlift 6×2 @90%+ |
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Back Squat 7×3 EMOM |
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Gymnastics |
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WW 5 FT |
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GHD 50 AFAP |
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Weakness Work |
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DU – 230% of max set for time. Sets/reps open. 8 min time cap |
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SHSPU EMOM 5×2-6 |
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PU – 5 min EMOM 6-12 reps |
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UB/LB/Core Accessory |
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2×12 all |
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A1.) DBL KB Strict Press |
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A2.) Landmine SL RDL |
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A3.) GHD Hold at Parallel |
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B1.) Landmine Row |
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B2.) Barbell RFESS |
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B3.) SA KB Farmers Walk x 50′ / side |
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C1.) DB Floor Press |
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C2.) Ring Pullup |
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C3.) EZ Bar Skullcrushers |
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C4.) Barbell Curl |
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Tuesday |
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Aerobic Prep |
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12 min EMOM |
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1.) 12/10 cal Ski |
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2.) 50 DU |
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3.) 10 Box Jumpovers (24/20″) |
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4.) Rest |
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Aerobic Power |
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5 RFT |
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12/10 cal Row |
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12 BJO (24/20″) |
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Score time to complete |
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Goal: sub 8 min |
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Cap: 10 min |
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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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15 min @ RPE 3, 1 min @ RPE 8, 2 min rest |
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12 min @ RPE 3, 1 min @ RPE 8, :90 rest |
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9 min @ RPE 3, 1 min @ RPE 9, |
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-Rest 2 min- |
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3 x :50 @ RPE 3, :10 @ RPE 10 |
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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 7×7′ |
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RC 7×3 |
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EMOM |
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For Time – Single Minute EMOM |
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Continue until “Randy” completed |
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1.) 10 DB Push Press (50/35s) |
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2.) 10 Pullups |
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3.) 50 Power Snatches (75/55) |
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4.) 10/8 cal Echo |
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Score time to complete Randy |
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Goal: sub 19 min |
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Cap: 24 min |
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Grunt/Grip Accessory |
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10 min AMRAP |
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50′ Sled Push / Pull |
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10 SB over Shoulder |
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100m Jerry Clean carry |
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20 step Zercher march in place |
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Thursday |
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Aerobic Prep |
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12 min AMRAP (moderate effort) |
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250/200m Row |
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10 Burpees over Row |
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30 Crossover SU |
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Aerobic Capacity |
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16 min AMRAP |
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5 Shuttle Runs |
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2-4-6-8-10…etc Burpees |
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Score total reps completed |
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Goal: 160+ reps |
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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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4 sets |
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1200m @ RPE 3 |
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-Rest 1 min- |
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400m @ RPE6 |
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-Rest 1 min- |
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200m @RPE 8 |
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-Rest 5 min between sets- |
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Friday |
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Strength |
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Bench Press APRE 4 |
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RDL 6×2 @90%+ |
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Front Squat 7×3 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 7×6 heavy |
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BMU EMOM x 7: 1-5 reps |
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Weakness Work |
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DU – 100 reps for time. Break sets/reps as needed. |
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Wall Facing SHSPU EMOM 6×1-5 |
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Butterfly PU 2 x max |
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Saturday |
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Strength |
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Clean Grip Sotts Press- 4×2 |
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Tall Jerk- 4×2 |
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4×1 Clean & Jerk + Floating C&J + HC & Jerk |
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Metcon |
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Complete with a partner |
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10 min AMRAP |
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5 Devil’s Press (50/35s) |
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10 TTB |
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Switch partners as desired between rounds – partners MUST complete the full round before switching |
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While one partner works on Devil’s Press + TTB, the other partner rides Echo bike for calories |
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Final score is total reps of AMRAP completed + total Echo cals |
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Goal: 250+ reps |
That’s all we’ve got guys! Keep pushing and stay committed in here. I don’t say it often enough, but I think it all the time: I am so proud of you all! 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
