Hey guys,
It’s a nice (fall feeling) Sunday here in Burlington North Carolina and it’s time for the CrossFit Simplicity Weekly Rundown! We have another awesome week for you guys at CrossFit Simplicity and we hope you are excited. I know Basecamp 2.0 is a long cycle, but we are nearing the end! And that means we are going to have an excellent foundation as we move into our next programming cycle. I want you guys to all stay committed and remember to show up to the gym with a positive attitude and ready to work. We have a lot to get in this week so let’s dive in…
- Trivia Night: What a huge success! Thank you guys so much for coming out and playing with us. We had a blast and found out just how full of useless knowledge you all are! Thanks always to Kelly for all her hard work and organization and thanks to Whilden for DJing the event!
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Monday |
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Strength |
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Back Squat – 2×12- 10% peel |
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Strict Press – 5×3-C |
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DL 5×2 Dyn |
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Gymnastics |
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WW – 10 FT |
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GHD – 50 FT |
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Accessories |
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Push-Up 2×12 |
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SA SL Landmine RDL 2×12/side |
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High Plank 2x:60 |
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Tuesday |
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Aerobic Prep |
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12 min EMOM |
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1.) 4 Burpee Shuttle Runs (burpee at both ends) |
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2.) 12/10 cal Row |
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3.) 10 Box Jumpovers (24/20″) |
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4.) Rest |
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Aerobic Power |
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1:00 max LFB |
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-rest 5 minutes- |
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1:00 max BBJO @24/20″ |
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-rest 5 minutes- |
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1:00 max BBJO @30/24″ |
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-rest 5 minutes- |
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1:00 max BBGO @48/40″ |
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Goal = 50+ |
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Wednesday |
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Strength |
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E2M x4 rounds: Max intent Gather step to Box Jump (24/20”) x1 Muscle Snatch + Drop Snatch + Sotts Press x3 (full complex = 1 rep) |
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Snatch clusters 4×2 (e20s) |
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Engine EMOM |
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EMOM until 5 rounds complete |
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1.) 10 Burpees over Row |
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2+.) 12/10 cal Row + 1 Rope Climbs* |
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3.) 10 Alt. DB Clean and Jerk (50/35) |
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4.) 12 Pull-ups |
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*Repeat row + rope climb couplet each time you |
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complete a full round in a minute. Must complete |
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full round in a minute – cannot roll work over. |
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Continue until 8 rounds of row + RC complete. |
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Goal: sub 15 min |
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Cap: 18 min |
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Thursday |
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Aerobic Prep |
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Complete for time (moderate effort) |
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500/400m Row |
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50 Double Unders |
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400m Run |
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Aerobic Capacity |
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Triple 3 – affiliate version |
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Complete for time |
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2,000/1,500m Row |
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200 Double Unders |
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2 mile Run |
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Goal: sub 26 min |
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Cap: 32 min |
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Every rep remaining after cap = 1 second |
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100m = 1 rep on run |
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Friday |
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Strength |
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Front Squat – 2×12- 10% peel |
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Bench Press – 5×3-C |
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RDL 5×2 Dyn |
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Gymnastics |
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HSW: EMOM x 5: 8-25′ |
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BMU: EMOM x5 2-6 reps |
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Accessories |
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Chin-Up 2×12 |
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DB Split Squat 2×12/side |
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GHD Side Bend 2×12/side |
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Saturday |
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Strength |
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A1.) Clean High Pull + Floating Clean High Pull 3×5 (1+4) A2.) Jerk Dip + Push Press 3×5 (4+1) |
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B1.) Hang Clean 3×2 B2.) Push Jerk 3×2 |
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Metcon |
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Complete in teams of three |
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20:00 AMRAP + Chipper |
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At 0:00, one team member will begin rowing, one will work on the chipper, and one will rest. |
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Teammates can switch at any point during the workout. |
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At the 5:00, 10:00, and 15:00 marks all 3 teammates will complete a 200m run together |
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Complete for time: |
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100 DU |
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80 OHS (65/45) |
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100 DU |
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60 TTB |
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100 DU |
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40 Thrusters (65/45) |
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100 DU |
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20 SHSPU |
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100 DU |
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Score 1: Total row distance (meters) |
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Goal: 4000/3200m |
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Score 2: Time to complete chipper* |
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Goal: finish |
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Every rep remaining after cap = 1 second* |
That’s all we’ve got today…and that’s enough! It’s going to be a big week here at CrossFit Simplicity! We are so pumped about our Trivia night at the gym and can’t wait for the next event. Looking like a “Bring A Friend Day” in October. We’ve got lots of good fitness in store at the gym this week, so be sure to get in here as consistently as possible. It’s not so much about the effort each individual day, but more about the culmination of showing up and putting in your best foot forward over and over again. Thank you guys again for being a part of this community. We are so grateful for each of 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
