Hey guys,
Happy Sunday from your CFS family! It’s time for the CrossFit Simplicity Weekly Rundown. We have a packed out week in store for you guys with lots of goodies for all of your fitness needs. It’s definitely going to be a great week here at the gym as we march towards the end of our basecamp 2.0 programming. Shoutout to the NBD guys as always for putting together some awesome stuff for us to take our fitness to the next level. Be sure to get in here as much as possible so that we can see those compounding results we are all looking for. Play the long, steady game…
- Trivia Night at CFS: We are pumped for trivia night at CFS! This is September 14th at 7pm! Teams of no more than 6 people (could be less) and you can invite whoever you’d like. We want this to be a fun night for all. We’ll have some general snacks but feel free to bring drinks or whatever you’d like. We’ll have prizes for the winners!
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Monday |
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Strength |
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Back Squat – 2×15- 10% peel |
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Strict Press – 4×4-C |
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DL 6×2 Dyn |
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Gymnastics |
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1xmax HSW |
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1xmax BMU |
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1xmax DU |
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Accessories |
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Dips 3×10 |
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SL DB RDL 3×10/side |
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Hollow Hold 3xALAP |
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Tuesday |
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Aerobic Prep |
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12 min AMRAP (moderate) |
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15/12 cal Echo |
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15/12 cal Row |
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Aerobic Power |
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3 on, 7 off x 3 rounds |
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30/24 cal Echo |
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Max row calories in remaining time |
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Score total row cals |
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Goal: 75/60 cals |
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Wednesday |
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Strength |
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A1.) Snatch Pull + Floating Snatch Pull 4×4 (1+3) A2.) Heaving Snatch Balance 4×2 |
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B1.) High Hang Snatch 4×2 |
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Engine EMOM |
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1-2.) 200m Run + 10 HSPU |
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3-4.) 15 Box Jumpovers (24/20″) + Max TTB |
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5-6.) 10 D-DB Box Step Overs (50/35s on 20″ box) + 10 DB Goblet Squat (50/35) |
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Continue until 50 TTB are complete |
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Goal = Sub 24 minutes |
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Cap = 30 minutes |
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Every remaining rep of TTB at the cap = 1 second |
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Thursday |
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Aerobic Prep |
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15 min EMOM |
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1.) 200/150m Ski |
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2.) 400/320m Bike Erg |
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3.) 200/150m Row |
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4.) 200m Run |
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5.) Rest |
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Aerobic Capacity |
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30 min AMRAP |
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500/400m Row |
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1 mile / 0.8 mile Echo Bike |
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800m Run |
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Goal: 4+ rounds |
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Friday |
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Strength |
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Front Squat – 2×15- 10% peel |
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Bench Press – 4×4-C |
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RDL 6×2 Dyn |
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Gymnastics |
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HSPU: Deficit 4×4-6 up to 7″ BW, then add weight |
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Accessories |
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Strict Pullup 3×10 |
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DB RFESS 3×10/side |
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DB Side Bend 3×10/side |
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Saturday |
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Strength |
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E2M x4 rounds: Broad Jump x2 Muscle Clean + Front Squat + CG Sotts Press + Tall Jerk x2 (full complex = 1 rep) |
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Clean and Jerk clusters 4×3 (e20s) |
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Metcon |
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Complete 3 rounds for time with a partner |
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800m Run with a Wall Ball (20/14) |
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40 Wall Balls (20/14) (split) |
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20 Chest to Bar (each) |
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10 Wall Walks (split) |
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One partner must be carrying wall ball during run at all times |
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Split Wall Ball and Wall Walk reps as desired |
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Both partners complete 20 CTB reps each round – must be at same time but do not need to be synchro |
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Goal: sub 27 min |
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Cap: 32 min |
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Every rep remaining after cap = 1 second |
That’s all we have for you guys this week at CFS. I hope everyone took a look at the programming this week and is excited for what they like…and ready to get better at what they don’t! That’s the key, don’t dodge what you aren’t good at. attack these things head on and let’s shore up any holes in our fitness so we can be well rounded and ready for anything. 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
