Hey guys,
It’s that time again. Buckle up for another issue of the CrossFit Simplicity Weekly Rundown! It’s a beautiful day in Burlington, North Carolina and we have a great week of fitness in store for you all. We have been seeing a ton of strength improvements and PR’s during our lifting sessions and we are pumped for the rest of this cycle. We also have some excellent conditioning to keep us on track there as well. We know the summer is drawing to an end, but we are excited to get back into a routine and hit some cooler temperatures. Have a quick look at the announcements and then let’s dive into this week’s programming!
- CFS Gear: New CFS shirts are on the way! Be on the lookout this week! These will be $25
Monday:
Strength:
15:00 to Find
1RM Front Squat + Max Height Box Jump (build across sets)
Metcon:
White-Tail
Freedom (RX’d)
4 Sets:
5:00 AMRAP
12/10 Calorie Row
12 Box Jump Overs (24/20)
12 Sit Ups
-rest 1:00 between sets-
* Pick up where you left off each round for one total score
Tuesday:
Strength:
15:00 to Find
1RM Squat Snatch (build across sets)
Metcon:
Mule Deer
Freedom (RX’d)
400m Run
20 Bar Muscle Ups
400m Run
20 Power Snatch (135/95)
400m Run
20 Clean and Jerks (135/95)
400m Run
(KG conv: 60/42.5 C&J)
Wednesday:
Wapiti
Freedom (RX’d)
3 sets:
30/24 Calorie Air Bike
100ft Dumbbell Walking Lunge (50s/35s)
-rest 3:00 between sets-
(KG conv: 22.5/15 DBs)
Strength/Accessory
Sandbag Hold
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
Thursday:
Metcon:
Moose
Freedom (RX’d)
7 rounds
7 Push Press (95/65)
7 Burpee over Bar
49 Double Unders
(KG conv: 42.5/30)
Strength/Accessory
3-4 sets:
10 Landmine Press (each) @ Moderate weight – maintain control and quality
10 Landmine Twists @ Moderate weight – maintain control and quality
10 Landmine RDL (each) @ Moderate weight – maintain control and quality
*Rest 2:00 between
Friday:
Gymnastics: TESTING DAY!!
Metcon:
Roe
Freedom (RX’d)
25-20-15-10-5 Toes to Bar
50-40-30-20-10 Air Squats
Saturday:
Fallow
Freedom (RX’d)
Teams of 2
Every 6:00 (5 sets)
Partner 1:
500/400m Row
Partner 2:
10 Devils Press (35s/25s)
100m Run
*Switch when both are completed
(KG conv: 15/10 DBs)
Sunday:
Workout Option 1
Axis
Freedom (RX’d)
Every 2:00 (8 sets)
12 Box Jump Overs (24/20)
16 Wall Ball Sit Ups (20/14)
(KG conv: 9/6 WB)
Workout Option 2
Recovery Workout
*If feeling good and wanting to work:
4 Sets on a Bike Erg
5:00 at your 20 minute Threshold Pace (max pace you could hold for 20 minutes)
2:00 Recovery Spin (Damper 2, easy pace)
-Then-
20 Min Cool Down (Damper 2, easy pace)
Well, that’s all we’ve got this week for the CrossFit Simplicity Weekly Rundown! It’s going to be epic as usual around here and we hope you all are excited to throw down with us again. The atmosphere and energy in the gym has been really amazing so keep showing up and bringing your best each and every day. Consistency is the key! 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
