Hey guys,
It’s a beautiful Sunday here in Burlington, North Carolina and it’s time for the CrossFit Simplicity Weekly Rundown! This one is packed with some awesome events and details about the gym so be sure to check out the announcements. Also make sure you have a good look at this week’s programming. We have some really cool stuff in the strength department where we will be going to some heavy singles while we super set that work with some accessory lifts at a moderate weight. As always, the conditioning is on point, so be sure to get in here as much as possible and let’s get in a good well-rounded week!
- Night at Red Oak: We will be having a gym social hang out at Red Oak Saturday night August 30th at 6:30pm. We’ll meet there for drinks and some food trucks! Hope you all can join us!
- CFS Shirts: New CFS gear is here! We have black and tan “effective” shirts on sale at the gym for $25. Grab a shirt and write your name on the sheet on the fridge to run your card. OR Venmo dhbunc12
- Music Bingo: Music Bingo at CFS Saturday Sept 13th at 6:30pm! This is going to be a lot of fun for our music lovers out there so save the date!
Monday:
Strength:
Build to a 1RM Back Squat in 5-6 working sets
Post: 3 sets of 5-8 Weighted Pull Ups (or challenging banded strict)
Metcon:
Throttle Up/Hammer Down
Freedom (RX’d)
35/28 Calorie Ski (or Row)
28 Chest to Bar Pull-ups
24 Burpee Box Jump Overs (24/20)
@10:00
35/28 Calorie Bike Erg (or Air Bike)
14 Bar Muscle Ups
24 Burpee Box Jump Overs (24/20)
Tuesday:
Strength:
Split Jerk Footwork Drill (3×5 each side)
Jerk Dip + Pause Jerk (3×2 @ light weight, 40-50%)
-Focus: Stability, timing, and crisp foot transition-
Metcon:
All Crossed Up
Freedom (RX’d)
15 Wall Walks
10 Dumbbell Shoulder to Overhead (70/50)(OR 15 at 50/35)
30 Crossover Single Unders
30 Toes to Bar
30 Crossover Single Unders
10 Dumbbell Shoulder to Overhead (70/50)(OR 15 at 50/35)
30 Crossover Single Unders
30 Toes to Bar
30 Crossover Single Unders
10 Dumbbell Shoulder to Overhead (70/50)(OR 15 at 50/35)
(KG conv: 32.5/22.5 OR 22.5/15)
Wednesday:
Gymnastics – Pressing (Week 1)
Pressing Test Day:
- Level 1: Complete max effort wall walks [to your comfort level] within 2 minutes.
- Level 2: Complete max effort kipping handstand push-ups within 2 minutes.
- Level 3: Complete max effort strict wall facing handstand push-ups within 2 minutes.
Metcon:
Going Dark
Freedom (RX’d)
50/40 Calorie Air Bike
200ft Farmer Carry (70s/50s)
50 Hand Release Push Ups
200ft Farmers Carry (70s/50s)
50/40 Calorie Air Bike
(KG conv: 32.5/22.5 DBs)
Thursday:
Strength:
Snatch: Build to a 1RM in 5-6 working sets
Post: 3 sets of 8 Bent Over Barbell Rows
Metcon:
Running Isabel
Freedom (RX’d)
5 Rounds
200ft Run
6 Power Snatches (135/95)
(KG conv: 60/42.5 PS)
Friday:
Strength:
Deadlift: Build to a 1RM in 5-6 working sets (12:00-15:00)
Post: 3 sets of 6–8 Dumbbell Z-Press
Metcon:
Atlas
Freedom (RX’d)
9-15-21
Thrusters (95/65)
3 Rope Climbs (15ft) after each set (or 9 Strict Pull Ups)
-into-
100ft Overhead Walking Lunge (95/65)
(KG conv: 42.5/30)
Saturday:
Metcon:
Run/Row/Run
Freedom (RX’d)
Teams of 2
4 mile Run
3000m Row
2 mile Run
* All distances are shared between partners, with one partner working at a time.
Sunday:
Workout Option 1
Big Agnes
Freedom (RX’d)
Every 2:00 (16:00)
12/10 Calorie Air Bike
6 Burpee Box Jump Overs (24/20)
Workout Option 2
Recovery Workout
Bike Erg
(Sub Air Bike, Row, or Run at similar efforts, if needed)
Option 1:
20 Min for Max Average Wattage
Option 2: (Recovery)
40 Min Zone 2 (Nasal Breathing)
Well, that’s all we’ve got for this week’s installment of the CrossFit Simplicity Weekly Rundown. It really is going to be a sick week at the gym so we hope everyone is excited. We have two great community events coming up in the next few weeks and we hope you all will be able to attend and have a little fun that doesn’t include a barbell or burpees! 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
