Hey guys,
Happy Sunday Fam! Time for the CrossFit Simplicity Weekly Rundown! We have a great week ahead and we should be feeling nice and ready to roll after our deload week. We are in the same phase of this cycle but in a new strength block. This block will be three weeks and we’ll be building lots of volume. Lower reps and moderate to heavy weights! Gymnastics will stay the same as we are on week 11 of a 20 week cycle. As always we have some amazing conditioning for you all so let’s get in here and get to work!
- T-Shirts: Thank you all for the survey responses! They were very helpful. We are going to get a mock up of an “80s style” shirt that we will do pre-orders for and then some more standard house T’s that will be at the gym. Look for these in about a month!
Affiliate Programming:
Week 11
Monday
Performance Prep
Coach led – hips and shoulders focus
Weightlifting: Snatch
3×3
Set 1 @75% Set 2 @80% Set 3 open
Gymnastics
Max Emphasis 2xAMRAP
Rx+ Option Bar Muscle-Up
Conditioning: Intervals
3 RFT 400m Run
Optional Accessories
Tuesday
Performance Prep
Coach led – full body focus
Strength: Back Squat
3×3
Set 1 @75% Set 2 @80% Set 3 open
Engine EMOM
Buy in (score as Round 1):
30 Power Cleans @155/105
Work 1 min, Rest 1 min until complete. Cap @ 8 min
Death by EMOM (score as Round 2): 1.) 18/15 cal row
2.) 3 Wall Walks
3.) 12 BFB
4/) 12 Thrusters (95/65)
GHD Progression: Week 11
Strength Emphasis 4×6 GHD w/ Med Ball
Optional Accessories
Machine Zone 3 Progression – see coach for details
Wednesday
Performance Prep
Coach led – lower body focus
Aerobic Power
NBD Benchmarks
:30 work, 4:30 rest
Max cals on Ski, Row, Echo Bike, C2 Bike
Aerobic Capacity
24 min EMOM:
1.) 7 Shuttle Runs
2.) Recovery pace Shuttle Runs 3.) 15/12 cal Row
4.) Recovery Row
5.) 15/12 cal Echo
6.) Recovery Echo
Optional Accessories
Plate Pinch Walk + Sled Push/Pull
Thursday
Performance Prep
Coach led – full body focus
Strength: Push Press + Bench
Both movements: 3×3
Set 1 @75% Set 2 @80% Set 3 open
Gymnastics: Strict Handstand Push-ups
Strength Emphasis
3×3 Deficit Strict Handstand Push-ups
Conditioning: Metcon
Rope Climb + Devil’s Press Couplet
4 rope climb
6 devils press (50/35) 3 rope climb
8 devils press (50/35) 2 rope climb
10 devils press (50/35) 1 rope climb
12 devils press (50/35)
Goal: 9 min Cap: 14 min
Optional Accessories
Wall Anterior Tib Raise + DB Calf Raise
Friday
Performance Prep
Coach led – full body focus
Weightlifting: Clean and Jerk
3×3
Set 1 @75% Set 2 @80% Set 3 open
Gymnastics: Double Unders
Accumulation Emphasis
6×35% of max set. Rest as needed – 6 min cap
Conditioning: Zone 3 AMRAP
AMRAP in 15 min
10 power snatch (95/65) 10 shuttle run
10 v-ups
10 OHS (95/65)
10 shuttle run
10 v-ups
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
Saturday
Performance Prep
Coach led – full body focus
Strength: Deadlift
3×3
Set 1 @75% Set 2 @80% Set 3 open
Conditioning: Metcon
Triple 2 (Affiliate Partner Version) With a partner, for Time:
2,000m Row 200 Double Under 2 mile Run
Split reps between partners as desired. Must be completed in that order.
Goal: 30 min Time Cap: 35 min cap
Optional Accessories
Bodybuilding Circuits – see coach for details
Sunday
Optional: Low intensity
aerobic session
Well that’s all we’ve got for this edition of the CrossFit Simplicity Weekly Rundown! It’s certainly shaping up to be a great week here at the gym. You guys have been crushing it lately so keep up the good work. The weights are going to get a little heavy this week so have some fun with this three week strength block. Now get plenty of rest, relaxation, and recovery so we can hit it hard this week. See you all in class!
~Daniel
