Hey guys,
It’s a little overcast here in Burlington, North Carolina today, but nothing is going to overshadow the release of this week’s CrossFit Simplicity Weekly Rundown! I hope everyone had an awesome Fourth of July weekend and stayed safe. We had a great time with you guys the morning of the fourth celebrating America and getting in a good bit of fitness! This community always blows my mind and we are so grateful for you guys. We have an excellent week of programming ahead as we continue to push forward on our current cycle. In CrossFit, this would be considered somewhat of the off-season so we are working on building strength and shoring up our weaknesses for the next Open season! Let’s dive in…
- Night at the Ballpark: July 25th we are heading up to the Greensboro Grasshopper Stadium for a baseball game! Tickets will be provided by CrossFit and Simplicity and we will have a sign-up sheet at the gym so you can reserve yours this week!
Monday:
Strength: 4 sets
1 Squat Clean + 1 Front Squat + 1 Push Jerk (4×3 @ 80% of C&J)
-complete a set every 2:00-
Metcon:
He-Man
Freedom (RX’d)
15:00 AMRAP
12-10-8-6-4
Back Rack Walking Lunge (155/105)
Box Jump Overs (30/24)
-into-
Max Distance Ski (Or Row)
(KG conv: 70/47.5 Lunge)
Tuesday:
Gymnastics: Handstand Push-up Work
Metcon:
Teela-Na
Freedom (RX’d)
800m Run
-into-
5 Rounds
15 Toes to Bar
3 Wall Walks
-into-
800m Run
Wednesday:
Metcon:
Battle Cat
Freedom (RX’d)
Every 1:30 (9:00)
12/10 Calorie Row (Or Ski)
5 Hang Squat Snatches (50% of Snatch 1RM)
Strength/Accessory
Mayhem Mini-Pump – Shoulders
4 Rounds:
10 Barbell Strict Press @ moderate weight – maintain control and quality – RPE 7
-rest 30 seconds-
10 DB Snow Angel Raise @ moderate weight – maintain quality – RPE 7
-rest 2 minutes b/t rounds-
Thursday:
Strength:
5 sets of:
5 Deadlifts @ 75% followed by 3 Broad Jumps
– Complete 1 set every 1:30-2:00-
Metcon:
Beast-Man
Freedom (RX’d)
Teams of 2
4 Rounds
40/32 Calorie Air Bike
20 Synchro Burpee to Bar (6in)
Friday:
Strength:
5 sets of:
5 Front Squats @75% followed by 3 Box Jumps (moderate-high)
-Complete 1 set every 1:30-2:00-
Metcon:
King Randor
Freedom (RX’d)
10:00 AMRAP
1 Rope Climb (or 3 Strict Pull Ups)
10 Ring Push Ups (Or Deficit Push Ups (4in/2in))
Saturday:
Metcon:
She-Ra
Freedom (RX’d)
Teams of 2
5 Rounds
Partner 1: 15 GHDs (Or V-Ups)
Partner 2: 50 Double Unders
(Switch when both are completed)
-into-
10 Synchro Single Arm Dumbbell Cleans (70/50)
20 Synchro Wall Balls (20/14)
(KG conv: 32.5/22.5 DBs, 9/6 WB)
Strength/Accessory
Mayhem Mini-Pump – Leg Day
4 Rounds:
10 Single Leg DB Romanian Deadlift (ea.) @ moderate weight – maintain control and quality – RPE 7
-rest 30 seconds-
10 Rear Foot Elevated DB Split Squat (ea.) @ moderate weight – maintain quality – RPE 7
-rest 30 seconds-
10 Seated Dumbbell Calf Raise @ moderate weight – maintain quality – RPE 7
-rest 2 minutes b/t rounds-
Sunday:
Workout Option 1:
Stinkor
Freedom (RX’d)
15:00 AMRAP
200m Run
10 Strict Handstand Push Ups
Workout Option 2:
Recovery
Bike (Erg or Air Bike)
If feeling good and wanting to work:
3 Sets
4 Min @ a pace you think you could maintain for 20 minutes
4 Min Recovery Bike (Easy)
-Then-
15 Min Cool Down (Easy)
Well, that’s all we’ve got for this installment of the CrossFit Simplicity Weekly Rundown! We have the ingredients for an amazing week: Great workouts, a great space, and a great group of people! I can’t wait to get in here with you all and crush it. Remember to stay as consistent as possible so that we can achieve those goals. I know summertime can be difficult with all of the travel and activities but remember that fitness is not built in a day and will not be lost in a day. Just do your best to make it in here as you can and put in the work. 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
