Hey guys,
Welcome to this week’s edition of the CrossFit Simplicity Weekly Rundown! We had an awesome week in store for you guys with the continuation of our little strength block, and some amazing conditioning and gymnastic progressions. Remember on this strength block you are going to have an opportunity to choose your weight based on feel, so really go for it if you’re feeling good. Our gymnastic progressions have been going phenomenal so keep up the good work there and get in class as consistently as possible. I know school is starting back and schedules are busy but do your best and the results will follow. Let’s dive into this week and see what we’ve got going on!
Affiliate Programming:
Week 12
Monday
Performance Prep
Coach led – hips and shoulders focus
Weightlifting: Snatch
3×4
Set 1 @75% Set 2 @80% Set 3 open
Gymnastics
Accumulation Emphasis 6×35% max set
Rest as needed – 6 min ca
Conditioning: Intervals
Rower Z4 Intervals
3 rounds, score calories 4 min off, 1 min off
Optional Accessories
Tuesday
Performance Prep
Coach led – full body focus
Strength: Back Squat
3×4
Set 1 @75% Set 2 @80% Set 3 open
Engine EMOM
1.) 10 Thrusters (95/65)
2.) Accumulate 120/100 Echo cals 3.) 10 Wall Balls (20/14 to 10/9 ft target) 4.) 10 Box Jumps (24/20″)
Echo Cals are expanding – coach will explain in class
GHD Progression: Week 12
Max emphasis
2xAMRAP
(Do not go to true failure, stop at 8 RPE). Rest 3-5 min between sets
Optional Accessories
Machine Zone 3 Progression – see coach for details
Wednesday
Performance Prep
Coach led – lower body focus
Aerobic Power
EMOM until complete or failure to complete prescribed calories in a minute:
On the Rower:
1.) 18/15 cal
2.) Rest
3.) 20/16 cal
4.) Rest
5.) 22/18 cal
6.) Rest
7.) 24/20 cal
8.) Rest
9.) 26/22 cal
10.) Rest Repeat on Echo bike
Aerobic Capacity
20 minutes of moderate effort Row Every 4 min, break for 200 m run (easy pace)
Score row calories
Optional Accessories
SB Bear Hug Walk + Barbell Spider Flips
Thursday
Performance Prep
Coach led – full body focus
Strength: Push Press + Bench
Both movements: 3×4
Set 1 @75% Set 2 @80% Set 3 open
Gymnastics: Strict Handstand Push-ups
Max emphasis
2xAMRAP
(Do not go to true failure, stop at 8 RPE). Rest 3-5 min between sets
Conditioning: Metcon
21-15-9
Ground to Overhead (95/65) Box Jumpover (30/24″)
Goal: sub 6 min Cap: 9 min
Optional Accessories
Wall Anterior Tib Raise + DB Calf Raise
Friday
Performance Prep
Coach led – full body focus
Weightlifting: Clean and Jerk
3×4
Set 1 @75% Set 2 @80% Set 3 open
Gymnastics: Double Unders
10 min EMOM Even min – Max DU Odd min – Max SU
Conditioning: Zone 3 AMRAP
15 min AMRAP
10 DB Thrusters (50/35) 500m Ski/Row
10 DB Shoulder to Overhead (50/35) 400m run
10 DB Hang Power Cleans (50/35) 20 burpees
Zone 4 AMRAPs are intended to be completed at a “reach” pace. Move through this workout at an intensity that feels challenging for the full time domain. Your pace should make this workout feel difficult but should not leave you feeling depleted by the end (hint: if you are laying on the floor and gasping for air after this, you missed the stimulus. Similarly, if you feel like you are able to hold a conversation during the workout, you missed the stimulus on the opposite end of the spectrum).If you are focused, you should be able to breathe in through your nose and out of your mouth for the majority of the time.
*If you use a fitness device that tracks your heart rate, you want to work in HR Zone 4.
Saturday
Performance Prep
Coach led – full body focus
Strength: Deadlift
3×4
Set 1 @75% Set 2 @80% Set 3 open
Conditioning: Metcon
Team Member A – 8/6 Rope Climbs
20 Synchro Power Cleans (each partner has different implement)
Team Member B – 8/6 Rope Climbs
20 Synchro Shoulder to Overhead (each partner has different implement)
Team Member C – 8/6 Rope Climbs
20 Synchro Thrusters (each partner has different implement)
*While Team Member A is completing the rope climbs, Team Members B and C will be holding one of the implements (listed below). If Team Member B or C drops one of the implements before the rope climbs are completed by Team Member A, all three will immediately do 10 burpees and then return to their holds/climbs until Team Member A completes their climbs. Repeat this process while Team Members B and C complete their climbs.
Implements: KB – 53/35 DB – 50/35 Barbell – 95/65
Optional Accessories
Bodybuilding Circuits – see coach for details
Sunday
Optional: Low intensity
aerobic session
Well that’s all we have for the Rundown on this beautiful, and hot, Sunday afternoon. You guys have been really crushing it lately so keep up the good work and it will certainly pay off. I know it’s still a little hot in here so don’t forget to start hydrating as soon as you wake up in the morning and be sure to manage your expectations on the really hot days. Hang in there and I know some milder weather will be right around the corner! Now enjoy what’s left of your weekend and get plenty of rest, relaxation, and recovery so we can give it our all this week. See you all in class!
~Daniel
