CFS Weekly Rundown (8/7-8/12)

Hey guys,

      Sunday, Sunday, Sunday! Time for the CrossFit Simplicity Weekly Rundown! Little cloudy here in Burlington North Carolina, but we are not phased at all. We have an awesome week ahead for you guys packed with lots of fitness and an equal amount of fun. We have wrapped up phase 2 of our current lifting cycle, and now we are going to take a bit of a deload week to reset before we start back into a new cycle. You will notice some EMOM (every minute on the minute) lifting at 70%. This is a great way to work on our form and dial in these lifts while still allowing our bodies to recover. Along with this we have our usual conditioning and gymnastics progressions. You all have been doing an amazing job on the gymnastics work so keep it up! Now let’s dive into the week…

  • Committed Club: In case you missed the email: Mindy Robison is our May winner and Tony Lo Giudice is our June winner! Congrats guys! See me for your $50 gift card! Pays to be committed…

Affiliate Programming:
Week 10


Performance Prep
Coach led – hips and shoulders focus
Weightlifting: Snatch
EMOM – 10×1 @70%
Gymnastics: Pull-ups
Strength emphasis. 3×4 Strict Pull-ups
Conditioning: Intervals
Ski/Row (Zone 4 Emphasis) 3 rounds
4 min on, 1 min off Score cals per round
Optional Accessories

Performance Prep
Coach led – full body focus
Strength: Back Squat
EMOM – 10×1 @70%
Engine EMOM
24 min EMOM
1.) 15/12 cal Row
2.) 50′ Lunges (2 DBs by side, FR, SA DB OH, 2 DBs OH x2 rounds)
3.) 50 Double Unders
4.) Rest
GHD Progression: Week 9
Accumulation Emphasis
6×35% max set. Rest as needed – 6 min cap
Optional Accessories
Machine Zone 3 Progression – see coach for details

Performance Prep
Coach led – lower body focus
Aerobic Power
1k Bike Erg for time
Aerobic Capacity
40 min
1.) 3 RFT
15/12 cal row
15 Box Jumpover (24/20″) -Rest 5 min-
2.) 21-15-9 Cal Row Box Jumpover (24/20″) -Rest 5 min-
3.) 45/36 – 45 45/36 cal row
45 Box Jumpover (24/20″)
Optional Accessories
SB Bear Hug Hold & Barbell Spider flips

Performance Prep
Coach led – full body focus
Strength: Push Press + Bench
EMOM – 10×1 @70% for both
Gymnastics: Strict Handstand Push-ups
Accumulation emphasis
6×35% max set. Rest as needed – 6 min cap
Conditioning: Metcon
Optional Accessories
Seated Band Anterior Tib Raise + SL DB Heel Raise

Performance Prep
Coach led – full body focus
Weightlifting: Clean and Jerk
EMOM – 10×1 @70%
Gymnastics: Double Unders
Max emphasis. 2xAMRAP
Conditioning: Zone 3 AMRAP
AMRAP in 15 min
8 DB Snatch (left arm) (50/35) 8 OH Lunge (left arm) (50/35) 8 DB Snatch (right arm) (50/35) 8 OH Lunge (right arm) (50/35) 40 Crossovers
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.
Optional Accessories
Optional Zone 2

Performance Prep
Coach led – full body focus
Conditioning: Metcon
45 min Partner AMRAP 0:00 – 15:00, AMRAP of: 20 Burpees 400m Run
-Rest 1 min-
16:00-30:00, AMRAP of 20 Wall Balls (20/14) 15/12 cal Echo
-Rest 1 min-
31:00-45:00, AMRAP of 20 KB Swings (53/35) 500m Ski
Optional Accessories
Bodybuilding Circuits – see coach for details

Optional: Low intensity
aerobic session

     That’s all we’ve got for this week’s edition of the CrossFit Simplicity Weekly Rundown! Hope you all enjoy this deload week and use it as a time to really focus on form and proper movement throughout these lifts. It’s also a great chance to let the body recover so stick to the percentages and don’t go too heavy…this negating the intention and purpose behind the deload! Great job overall the past 9 weeks on all your hard work and commitment to the programming. It is really paying off and I am proud of you guys and all the results we’ve seen. Now get plenty of rest, relaxation, and recovery so we can hit it hard this week. See you all in class!