Hey guys,
It’s they perfect time of the week. Time for the Sunday drop of the CrossFit Simplicity Weekly Rundown! This is a great edition because we have wrapped up phase one of our Basecamp 2.0 programming from NBD and are going into Phase 2 of this program. Strength programming will stay similar with some small tweaks – a dynamic sub max day (light weight EMOMs), a high intensity day (cluster sets), and a high volume day (20RM, 15RM, 12RM, 10RM). Be sure to make it in here as much as possible and pay attention to your coaches at the board so you’ll know what’s up and get into the grove of things. Now time for an important announcement below, then the details of the week that you all came here for!
- Weakness Work: There isn’t going to be anymore weakness work programmed in. No one ever hit it or knew it was there. We’ll write something on the board that we can send progressions out to individuals as desired for specific movements – we have extra work for all gymnastics, machines, running, and strength. If anyone needs anything we can give it to you directly. Let us know if this is something you’d like and we’ll hook you up!
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Monday |
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Strength |
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Back Squat – 1×20 |
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Strict Press – 3×5-C |
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DL 5×2 Dyn |
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Gymnastics |
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1xmax HSPU |
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1xmax WB (20/14) |
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1xmax PU |
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Accessories |
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Dips 2×8 |
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SL DB RDL 2×8/side |
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Hollow Hold 2xALAP |
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Tuesday |
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Aerobic Prep |
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Interval |
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E4M x 3 rounds |
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4 Shuttle Runs |
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8/6 cal Echo |
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12 Line Facing Burpees |
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Aerobic Power |
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Every 2:00 x 5 rounds |
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30 second max effort Echo sprint |
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Score cals per round |
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Goal: 15/12 cal per round |
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Wednesday |
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Strength |
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E2M x3 rounds: Max intent Box Jump (24/20”) x1 Muscle Snatch + Pressing SB + Sotts Press x3 (full complex = 1 rep) |
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Snatch clusters 3×3 (e20s) |
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Engine EMOM |
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Continue until failure |
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1.) 15/12 cal Row |
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2.) 10 Thrusters (95/115) |
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3.) 5 BMU |
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Score total rounds + reps completed |
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Goal: 4+ rounds |
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Aerobic Prep |
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AMRAP |
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10 min AMRAP (moderate effort) |
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12/10 cal Row |
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400m Run |
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Aerobic Capacity |
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EMOM x12 minutes |
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1.) 12/10 cal row |
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2.) 12 burpees |
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-directly into- |
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1.) 13/10 cal row |
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2.) 13 burpees |
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Every 2 minutes add 1 row cal & 1 burpee rep |
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continue until failure to complete |
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Score total reps completed |
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Goal: 228/207 |
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Scoring guide: first 12 minute EMOM completed Rx is 144/132 reps |
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Goal score is full Rx of Part 1 + finishing round of 15 burpees |
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Friday |
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Strength |
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Front Squat – 1×20 |
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Bench Press – 3×5-C |
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RDL 5×2 Dyn |
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Gymnastics |
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KB Z- Press 3×4 |
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Strict TTB 4×5-15 |
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LLRC 2×2 |
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Accessories |
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Strict Pullup 2×8 |
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DB RFESS 2×8/side |
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DB Side Bend 2×8/side |
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Saturday |
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Strength |
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A1.) Clean Pull + Floating Clean Pull 3×5 (1+4) A2.) Jerk Dip 3×3 |
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B1.) High Hang Clean 3×2 B2.) BTN Split Jerk 3×2 |
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Metcon |
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With a partner, complete for time: |
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20 Rope Climbs |
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split as desired |
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Then, 12 Rounds (You Go I Go Style – 6 rounds each) |
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4 D-DB Hang Power Clean (50/35s) |
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8 D-DB Thrusters (50/35s) |
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12 D-DB Deadlifts (50/35s) |
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Goal: sub 22 min |
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Cap: 28 min |
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Every rep remaining after cap = 1 second |
Well, that’s all we’ve got for you guys today! It’s a beautiful Sunday here in Burlington, North Carolina and we hope you guys are enjoying your weekend. This next phase of our program is going to be awesome so we hope you guys will get in here and really attack it with some intensity and a positive attitude. Show up, ready to work and see some results and we will make it happen! Now enjoy what’s left of your weekend and get plenty of rest, relaxation, and recovery so we can hit it hard. See you all in class!
~Daniel
