CFS Weekly Rundown (7/3-7/8)

Hey guys,

      It’s a beautiful, and hot, Sunday here in Burlington North Carolina and it’s time for the CrossFit Simplicity Weekly Rundown! We are kicking off a brand new month this week and we hope everyone is excited to get in here and put in some hard work. Remember that we are on part two of our current lifting cycle where we are focusing on some eccentric tempo work in our Olympic lifts. The idea here is that we are focused on proper positions so keep that in mind. We also have some excellent conditioning for you guys this week so getting here as consistently as possible. Now let’s have a look…

  • July 4th: happy Independence Day to everyone! We are going to have normal gym hours this entire week except for Tuesday. Tuesday, the 4th, we will be closed except for one class at 9 AM!

Affiliate Programming:
Week 5

Performance Prep
Coach led – hips and shoulders focus
Weightlifting: Snatch
5×1 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.
2xAMRAP. Rest 3-5 minutes between sets.
If max set @ bodyweight is less than 10, add a band to increase volume.
Conditioning: Intervals
3 rounds (score each round individually). 400m run. 3 min rest between rounds.
Optional Accessories

Performance Prep
Coach led – full body focus
Strength: Front Squat
3×4 with 5 ct. lower each rep Start at 65% and increase each set.
Engine EMOM
7 rounds (14 total minutes): 1.) 12/9 cal Echo Bike
2.) 6 Devils Press @50/35 -directly into-
7 rounds (14 total minutes): 1.) 15/12 cal row
2.) 5 DB Thrusters @50/35
28 total minutes
GHD Progression: Week 5
GHD to Parallel. 3×10
Try to add weight from last time
Optional Accessories
Machine Zone 3 Progression – see coach for details

Performance Prep
Coach led – lower body focus
Aerobic Power
2 min AMRAP x 3 rounds. 3 min rest between rounds.
20/14 cal row
Max lateral burpees over rower in remaining time.
Score is burpees per round.
Aerobic Capacity
Partition as desired. 30 min cap. 50 Box Step-ups (24/20″) 100 Echo Cal
150 Air Squats
Optional Accessories
Deadlift + Zercher Squat + Carry & KB Hold (by the bell) – see coach for details

Performance Prep
Coach led – full body focus
Strength: Push Press + Bench
3×4 Push Press with 5 ct. lower each rep. Start at 65% of max strict press and increase weight each set.
3×4 Bench Press with 5 ct. lower each rep. Start at 65% of max and increase weight each set.
Gymnastics: Strict Handstand Push-ups
Strength emphasis.
Add a deficit as needed so that each set is 8 RPE.
Rest 2 minutes between sets.
Conditioning: Metcon
Thrusters + Burpees 10-9-8-7-6-5-4-3-2-1 Double DB Thruster (50/35) Burpee Box Jumpover (24/20″)
Time goal: 9 min TIme cap: 12 min
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
5×1 Clean + Jerk Complex
Clean Deadlift + Squat Clean + Mid Shin Floating Clean + Split Jerk
Superset with 2 Seated Box Jumps Starting at 65% of max clean + jerk this week and
increasing weight each set.
Gymnastics: Double Unders
8 x 25% of max unbroken set. Rest as needed – 8 min time cap.
Conditioning: Zone 3 AMRAP
AMRAP in 15 min: 400 m run
4 DB C+J @50/35 20/16 cal echo
4 DB snatch @50/35
Zone 3 AMRAPs are intended to be completed at a sustainable pace. Move through this workout at an intensity that feels challenging yet sustainable for the full time domain. You should pick a pace that you may be able to say a few words in but likely cannot hold full conversation. If you are focused, you should be able to breathe in and out of your nose for the majority of the time.
*If you use a fitness device that tracks your heart rate, you want to work in HR Zone 3.
Optional Accessories
Skater Squat + Razor Curl – see coach for details

Performance Prep
Coach led – full body focus
Strength: Deadlift
1×2 @85%. Hands stay on the bar each rep., full reset (no TnG reps).
3×3 @75%. Hands stay on the bar each rep, full reset (no TnG reps). Hit a set every 2:00.
Conditioning: Metcon
Partition as desired between partners. 100 cal row
80 wall balls
60 toes to bar
40 bar facing burpees
20 thrusters @135/95
Goal: sub 20 min Cap: 25 min
Optional Accessories
Bodybuilding Circuits – see coach for details

Optional: Low intensity
aerobic session

     Well that’s all we’ve got for this week’s edition of the CrossFit Simplicity Weekly Rundown, and things seem to be heating up in July! I’m not sure if coming to the gym would help…but it’d be a lot cooler if ya did! Remember to get in here as consistently as possible so that we can get the most out of this program. Anytime we are running progressions like we are doing in our gymnastics and our lifting it is extremely important to show up as much as possible and always remember to input your results into the system at the end of each class so we can build and grow as things progress. Now you guys enjoy your holiday weekend and get plenty of rest, recovery, and relaxation so we can hit it hard this week. See you all in class!