Hey guys,
Rain, rain, go away…jk! So grateful for this rainy Sunday here in Burlington, North Carolina and grateful for this week’s edition of the CrossFit Simplicity Weekly Rundown! Every week that we have here at CFS to workout together is a blessing and we can’t wait to share another one with you guys. We had a great deload/holiday week last week which gave our bodies a chance to recoup and recover a bit. This means we are back on our Basecamp 2.0 cycle and right into our normal training volume. Things are going to be getting a litter heavier for our lifting and we’ll still have some great conditioning and accessory work. So let’s dive into this week and see what’s in store!
- AMRAP for Autism: If you signed up for the AMRAP for Autism your shirt is at the gym! See a coach to pick it up!
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Monday |
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Strength |
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Deadlift APRE 6 |
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Back Squat 5×3 @85%+ |
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Strict Press 6×3 EMOM |
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Gymnastics |
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HSPU + PU 25 FT |
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WB 50 FT |
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Weakness Work |
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DU – 190% of max set for time. Sets/reps open. 6 min time cap |
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Barbell Z Press 3×3-5 |
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PU – 7 min EMOM 5 – 10 reps |
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UB/LB/Core Accessory |
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2×8 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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E4M x 3 rounds (moderate effort) |
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15/12 cal Bike Erg |
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10 Box Jumpovers (24/20″) |
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Aerobic Power |
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1 min on, 1 min off x 8 rounds |
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Max distance row |
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Score total distance per round (no rollover) |
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Goal (male): 250+ meters |
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Goal (female): 200+ meters |
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Machine Progression |
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6 rounds |
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4 on, 2 off. Score avg pace per round |
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Run Program |
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15 min @ RPE 3 |
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– 2 min rest – |
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5 sets |
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1 min @ RPE 5 |
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3 min @ RPE 3 |
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Rest 1 min after each set |
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5 sets |
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:20 @ RPE 9, :40 walk |
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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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DU 7×15 |
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SHSPU 7×4 |
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BMU 7×2 |
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EMOM |
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3 rounds |
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1.) 6 OHS (95/65) |
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2.) 6 SHSPU |
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-Rest 3 min- |
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3 rounds |
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1.) 12 Box Jumpover (24/20″) |
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2.) 12 Alt. Back Rack Reverse Lunges (95/65) |
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-Rest 3 min- |
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3 rounds |
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1.) 18/13 cal Row |
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2.) 18 Deadlifts (95/65) |
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Score for completion |
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Grunt/Grip Accessory |
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2 rounds, rest 3 min between |
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A1.) Barbell Front Rack Hold x 1 min |
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A2.) SB Lunges x 50′ |
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A3.) Sled Drag x 50′ |
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A4.) Axel Bar Spider Flips x 20 |
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Thursday |
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Aerobic Prep |
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12 min EMOM |
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1.) 15/12 cal Row |
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2.) 8 Burpee Box Jumps (24/20″) |
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3.) 50 DU |
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4.) Rest |
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Aerobic Capacity |
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400/320 calories |
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Echo / Row |
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Partition as desired |
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Score time to complete |
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Goal: sub 32 min |
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Cap: 40 min |
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Machine Progression |
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4 rounds |
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6 on, 3 off. Score avg pace per round |
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Run Program |
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2 rounds |
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3 min @ RPE 3, :30 @ RPE 7 |
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3 min @ RPE 3, :30 @ RPE 7 |
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3 min @ RPE 3, :30 @ RPE 7 |
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-Rest 1 min- |
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3 min @ RPE 7 |
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-Rest 3 min between rounds- |
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Friday |
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Strength |
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RDL APRE 6 |
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Front Squat 5×3 @85%+ |
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Bench Press 6×3 EMOM |
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Gymnastics |
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WW 5×1 with :08 hold each rep |
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Strict TTB 4×2-10 |
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GHD w/ 3ct. pause at parallel 4×5-10 |
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Weakness Work |
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DU – 2 x max unbroken. Full recovery between sets |
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SHSPU E30s x10 1-5 |
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Butterfly PU 5 min AMAP sets of 5 UB |
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Saturday |
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Strength |
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Clean Grip Sotts Press- 3×2 |
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Tall Jerk- 3×2 |
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3×1 Clean & Jerk + Floating C&J + HC & Jerk |
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Metcon |
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Complete with a partner. Partition reps as desired |
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10 Rope Climbs |
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50 Burpees Pull-ups |
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100 Wall Balls (20/14) |
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150 HR Push-ups |
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100 Wall Balls (20/14) |
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50 Burpee Pull-ups |
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10 Rope Climbs |
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Only one partner working at a time. |
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Score time to complete |
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Goal: sub 30 min |
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Cap: 45 min |
Well, that’s all she wrote this rainy Sunday! We hope you’ve enjoyed this installment of the CrossFit Simplicity Weeky Rundown. We have a great week ahead of us here at CFS and lots of fun workouts. You all have been doing really well with our programming and we have been seeing tons of results. Keep up the good work and stay as consistent as possible with your attendance and your attitude. Not every day will be perfect, but it every day is an opportunity to get better and to take a step in the right direction! 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
