Hey guys,
It’s another gorgeous Sunday here in Burlington, North Carolina and it’s time for the CrossFit Simplicity Weekly Rundown! Of course we have an excellent week ahead for you guys as we continue to work through our current cycle of Basecamp 2.0 programming. The NBD guys have been giving us some amazing work lately and we hope you all are getting into class as consistently as possible to capitalize on this and get some great results. We have a lot of well thought out variation this week and we hope you all enjoy it! Let’s dive in…
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Monday |
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Strength |
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Deadlift APRE 4 |
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Back Squat @90%+ |
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Strict Press 7×3 EMOM |
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Gymnastics |
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HSW 50′ AFAP |
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DU 100 AFAP |
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BMU 10 AFAP |
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Weakness Work |
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DU – 250% of max set for time. Sets/reps open. 10 min time cap |
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SHSPU EMOM 5×3-7 |
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PU – 5 min AMAP sets of 5 UB |
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UB/LB/Core Accessory |
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3×10 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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E3M x 5 rounds (moderate effort) |
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50 DU |
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5 Box Getovers (48/40″) |
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Aerobic Power |
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For time |
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60 Burpee Box Jumpovers (24/20″) |
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Score time to complete |
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Goal: sub 6 min |
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Cap: 9 min |
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Machine Progression |
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6 rounds |
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2 on, 2 off. Score avg pace per round |
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Run Program |
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9 min @ RPE 3, :30 rest |
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6 min @ RPE 3, :30 rest |
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3 min @ RPE 4, :30 rest |
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2 min @ RPE 5, :30 rest |
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3 min @ RPE 4, :30 rest |
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4 min @ RPE 3, :30 rest |
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8 min @ RPE 3 |
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Wednesday |
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Strength |
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Snatch Grip Sotts Press 4×2 |
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4×1 Snatch + SB + Floating Snatch + SB+ Hang Snatch + OHS |
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Gymnastics |
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HSPU 7×7 |
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GHD 7×7 |
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TTB 7×7 |
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EMOM |
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5 round EMOM |
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1.) 8 GHD + 4 HSPU |
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4.) 6 Burpees to Target + 3 HSPU |
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3.) 4 DB Box Stepovers (50/35) + 2 HSPU |
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4.) 200/150m Row |
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Score for completion |
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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 EMOM |
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1.) 12/10 cal Bike Erg |
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2.) 4 Burpee Shuttle Runs |
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3.) 8 Box Jumps (24/20″) |
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4.) Rest |
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Aerobic Capacity |
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Fraser Row Challenge |
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1:40 on x:20 off |
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x10 rounds w/ round 6 off |
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Score average pace across all 10 rounds |
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Goal: consistent splits @RPE 9 |
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Machine Progression |
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4 rounds |
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4 on, 3 off. Score avg pace per round |
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Run Program |
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4 x 600m @ RPE 5, 1 min rest after each |
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-Rest 2 additional min after set 4- |
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4 x 300m @ RPE 7, 1 min rest after each |
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-Rest 2 additional min after set 4- |
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4 x 500m @ RPE 6, 1 min rest after each |
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-Rest 2 additional min after set 4- |
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4 x 200m @ RPE 8, 1 min rest after each |
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Friday |
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Strength |
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RDL APRE 4 |
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Front Squat 6×2 @90%+ |
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Bench Press 7×3 EMOM |
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Gymnastics |
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DB Z-Press 3×4-6 |
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LLRC 4×1 |
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Weakness Work |
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DU – 2 x max unbroken. Full recovery between sets |
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Wall Facing SHSPU EMOM 7×1-5 |
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Butterfly PU 5 min EMOM 7-15 reps |
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Saturday |
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Strength |
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Clean Grip Sotts Press 6×1 |
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Tall Jerk 6×1 |
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Clean and Jerk 6×1 |
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Metcon |
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5 on, 5 off x3 rounds |
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AMRAP of |
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15 Wall Balls (20/14) |
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10 CTB |
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5 Wall Walks |
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*Restart AMRAP from beginning each round |
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Score rounds + reps completed each round |
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Goal: 2+ each round |
Well, that’s all we’ve got for this week’s edition of the CrossFit Simplicity Weekly Rundown. Summer is quickly drawing to an end, kids are going back to school, and hopefully schedules are going to get a little more settled. So continue to push as good as you can through the summer and let’s settle into a good routine this fall and really get our fitness going. Remember that consistency is always key so try to get in here as much as possible. Right behind that is a positive attitude and willingness to work, grow, and learn! Get your mind right! 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
