Hey guys,
Hope everyone is enjoying this wickedly hot Sunday here in Burlington, North Carolina. It’s time for the CrossFit Simplicity Weekly Rundown! Time to see what kind of epic programming we have in store for you guys this week at the gym. You all have been crushing this cycle so far so stay focused and committed, and let’s keep getting those results. We have lots of great lifting progressions, conditioning, and accessory work laid out that we hope you’ll enjoy. We know it’s hot right now so be sure to stay hydrated and don’t push yourself too hard if you need overheated. Soon we’ll be experiencing some cooler weather so hang in there!
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Monday |
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Strength |
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Back Squat APRE 4 |
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Strict Press 6×2 @90%+ |
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Deadlift 7×3 EMOM |
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Gymnastics |
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SHSPU 15 AFAP |
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TTB 25 AFAP |
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RC 5 FT |
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Weakness Work |
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DU – 210% of max set for time. Sets/reps open. 7 min time cap |
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SHSPU EMOM 5×1-5 |
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PU – 12-10-8-6-4 must break |
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UB/LB/Core Accessory |
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2×10 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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10 min AMRAP (moderate effort) |
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10/8 cal Echo |
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5 Shuttle Runs |
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30 Crossover SU |
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Aerobic Power |
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3 Rounds for time. 2:30 cap, rest 6 between |
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20/16 cal Bike |
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15/12 cal Row |
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10 Burpees over Row |
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Score time to complete each round |
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Goal: sub 2:30 |
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Cap: 2:30 per round |
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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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3 sets |
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10 min @ RPE 3 |
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Set 1 – :12 @ RPE 7 EMOM |
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Set 2 – :9 @ RPE 8 EMOM |
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Set 3 – :6 @ RPE 10 EMOM |
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-Rest 2 min between sets- |
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Wednesday |
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Strength |
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Snatch Grip Sotts Press 4×2 |
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3×1 Snatch + SB + Floating Snatch + SB+ Hang Snatch + OHS |
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EMOM |
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Volume For Time EMOM |
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1.) 15 Wall Walk + WFSHSPU (1 each = 1 rep) |
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2.) 30 SB to Shoulder (100/50) |
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3.) 45 DB Squat Snatch (50/35) |
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4.) 60 Wall Balls (20/14) |
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Score time to complete total prescribed volume |
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Goal: sub 16 min |
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Cap: 20 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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E6M x 2 rounds (moderate effort) |
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20 Burpees to Target |
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200m Run |
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15/12 cal Row |
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Aerobic Capacity |
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EMOM x 30 min |
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1.) 12/10 cal Echo |
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2.) 12 Burpees |
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*if you bust rest for 1 minute, then drop 1 rep of each |
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anytime you fail to complete a round continue dropping 1 rep of each |
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Score total reps completed |
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Goal: 268+ reps |
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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 sets |
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4 x 200m @ RPE 8, 600m @ RPE 3 |
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-Rest 3 min between sets- |
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Friday |
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Strength |
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Front Squat APRE 4 |
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Bench Press 6×2 @90%+ |
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RDL 7×3 EMOM |
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Gymnastics |
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HSW EMOM x 7: 5-15′ |
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Heavy DU 7×15 |
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Strict PU 3×4-6 (weighted if possible) |
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Weakness Work |
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DU – 100 reps in as few sets as possible |
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Wall Facing SHSPU EMOM 5×1-5 |
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Butterfly PU 5 min EMOM 5-10 reps |
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Saturday |
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Strength |
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Clean Grip Sotts Press 5×1 |
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Tall Jerk 5×1 |
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Clean and Jerk 5×1 |
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Metcon |
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15 min AMRAP |
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15/12 cal Row |
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10 Box Jump Overs (24/20″) |
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5 BMU |
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Score total rounds + reps completed |
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Goal: 6+ rounds |
That’s we’ve got today for the CrossFit Simplicity Weekly Rundown! Hope you guys took a good look at this week’s programming and are excited about it. Good programming will always have pieces that you just love and things you just hate. When you see something in your wheelhouse really attack it and enjoy, when you see something you’re weak at then buckle down and use it as an opportunity to get better and become more well rounded. That’s the whole point! 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
