Hey guys,
It’s a beautiful Sunday here in Burlington, North Carolina and it’s time to break into this week’s CrossFit Simplicity Weekly Rundown! If you are new here, this is where we take a quick snapshot at the week ahead and see what you will have in store for you at the gym. This week we have some great workouts and we are really excited to share it with you guys. You all have been crushing it this summer and we know the month of August will be no different. Remember to stay as consistent as possible in the gym because that’s how we see those long-term results and changes we are looking for. Now let’s dive in!
- New CFS Gear: We have some new CFS T-shirts on the way! Be on the lookout for these at the gym in the next week or two! We also have CFS decals you can pick up now for $5!
Monday:
Strength:
15:00 to Find
1RM Clean and Jerk (build across sets)
Metcon:
Capital of Grit
Freedom (RX’d)
4 sets (1 set every 5:00)
24 Wall Balls (20/14)
16/13 Calorie Bike Erg (or 12/10 Calorie Air Bike)
8 Clean and Jerks (115/80) (all singles)
(KG conv: 9/6 WB, 52.5/35 C&J)
Tuesday:
Metcon:
Erastus Corning
Freedom (RX’d)
15:00 AMRAP
1-2-3-4-5-6-7-8-9-10…..
Burpee Box Jump Overs (20)
4x50ft Shuttle Runs after each set
Wednesday:
Strength:
15:00 to Find
1RM Deadlift + Max Distance Broad Jump (build across sets)
Metcon:
1777
Freedom (RX’d)
3 Rounds
8 Toes to Bar
8 Deadlifts (185/125)
25ft Handstand Walk (Or 2 Wall Walks)
-straight into-
2 Rounds
12 Toes to Bar
12 Deadlifts (185/125)
25ft Handstand Walk (Or 2 Wall Walks)
-straight into-
16 Ring Muscle Ups (Or 32 Chest to Bar Pull Ups)
(KG conv: 85/57.5 DL)
Thursday:
Metcon:
Erie Canal
Freedom (RX’d)
21-15-9-9
Calorie Ski OR Row
Dumbbell Bench Press (2×35/25)
-rest 5:00-
21-15-9-9
Calorie Ski or Row
Bench Press (95/55)
*Female Calories: 16-12-8-8
(KG conv: 15/10 DBs, 42.5/25 Barbell)
Strength/Accessory
Mayhem Mini-Pump – Upper Body Anterior
Friday:
Gymnastics: Handstand Push-up Work
Metcon:
Times Union Center
Freedom (RX’d)
Every 1:30 (8 sets)
50 Double Unders
4 Squat Snatches (50-60%)
Saturday:
Karner Blue Butterfly
Freedom (RX’d)
Teams of 2
3200m Run (together)
100 Sandbag Cleans over Box (48/40) (100/70) (or Power Cleans (135/95))
(KG conv: 45/32.5 SB, 60/42.5 PC)
Sunday:
Workout Option 1
New York
Freedom (RX’d)
150 Single Unders
30 Hang Dumbbell Clean and Jerk (50/35)
100 Double Unders
30 Hang Dumbbell Clean and Jerk (50/35)
50 Crossovers
(KG conv: 22.5/15 DBs)
Workout Option 2
Machine Workout
2 Sets
2 Min at RPE3
45 Sec at RPE8
-30 Sec Rest-
45 Sec at RPE8
-1 Min Rest-
2.5 Min at RPE3
45 Sec at RPE8
-30 Sec Rest-
45 Sec at RPE8
-1 Min Rest-
3 Min at RPE3
45 Sec at RPE8
-30 Sec Rest-
45 Sec at RPE8
-1 Min Rest-
3.5 Min at RPE3
45 Sec at RPE8
-30 Sec Rest-
45 Sec at RPE8
*Rest 5 minutes between sets.
Well, that’s all we’ve got for this edition of the CrossFit Simplicity Weekly Rundown! It’s going to be another epic week in the gym and we are so pumped about it. We are also so appreciative of each and every one of you guys here at CFS! It’s you all who really make this community what it is and make in an environment that people feel comfortable in and want to be a part of. So thank you! 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
