Hey guys,
It’s a bit of a dreary Sunday for the CrossFit Simplicity Weekly Rundown, but we are not phased in the least! We have an awesome week ahead for you guys with some great programming to build on last week. We will be in week two of our lifting block and continuing these waves. The reps will be a bit lower and the percentages a bit higher than last week so gear up for some fun! We also have some excellent conditioning work for you all, and we will continue to build on this foundation of gymnastics. You guys are really crushing it lately, so stay consistent and let’s see this pay off big in the future. Now let’s dive in…
- New Shirts: New shirts should be here in the next week or two so get excited. These are going to be a little more like our original shirts back in the day so they should be new to some and a nice throwback for others!
Affiliate Programming:
Week 16
Monday
Performance Prep
Coach led – hips and shoulders focus
Weightlifting: Snatch
Wave Loading:
5 reps @75% max 3 reps @80% max 1 reps @85% max 5 reps @80% max 3 reps @85% max
1 reps @ open for athlete to decide
Gymnastics
Strength Emphasis Pull-ups 4×3
Bar Muscle Up technique work
Conditioning: Intervals
Row Z4 Repeats 4 min on, 1 min off
Optional Accessories
Tuesday
Performance Prep
Coach led – full body focus
Strength: Back Squat
Wave Loading:
5 reps @75% max 3 reps @80% max 1 reps @85% max 5 reps @80% max 3 reps @85% max
1 reps @ open for athlete to decide
Engine EMOM
5 rounds (25 min EMOM)
*Rounds 1-4: Select 1 movement each round to perform for max reps. Perform the prescribed work for the other movements that round. Rotate which movement you complete for max reps each round so that by the end of Round 4, you have completed all 4 movements for max reps one time.
*Round 5: Perform as many reps as possible for every movement.
1. 10 Burpees
2. 10/8 cal Echo
3. 10 Box Jumpovers @24/20″
4. 10/8 cal
5. Rest
GHD Progression: Week 15
4×50% max set. 4 min cap – rest as needed between sets.
Optional Accessories
Machine Zone 3 Progression – see coach for details
Wednesday
Performance Prep
Coach led – lower body focus
Aerobic Power
2 minutes on:3 minutes off x3 rounds
1 Burpee
1 Burpee Box Jump @24/20″
1 Burpee Box Jump Over @24/20″
2 Burpees
2 Burpee Box Jumps @24/20″
2 Burpee Box Jump Overs @24/20″ Continue adding 1 rep of each movement until the time cap
Aerobic Capacity
30 seconds work, 30 seconds rest for each of the following:
5 rounds of Row (score total cals)
5 rounds of Echo (score total cals)
5 rounds Shuttle Runs (score total reps)
5 rounds of Ski (score total cals)
Optional Accessories
Resilience/Group Work Circuit (see coach for details)
Thursday
Performance Prep
Coach led – full body focus
Strength: Strict Overhead Press
Wave Loading:
5 reps @75% max 3 reps @80% max 1 reps @85% max 5 reps @80% max 3 reps @85% max
1 reps @ open for athlete to decide
Gymnastics: Strict Handstand Push-ups
4×50% max set. 4 min cap – rest as needed between sets
Conditioning: Metcon
50 Walking Lunges (bodyweight) 40 Hand-release Pushups
30 Wall Balls (20/14)
20 Row cal
10 Burpee Pullups
20 Row cal
30 Wall Balls (20/14)
40 Hand-release Pushups
50 Walking Lunges (bodyweight)
Optional Accessories
Standing Barbell Calf Raise + Seated SL Anterior Tib Raise
Friday
Performance Prep
Coach led – full body focus
Weightlifting: Clean and Jerk
Wave Loading:
5 reps @75% max 3 reps @80% max 1 reps @85% max 5 reps @80% max 3 reps @85% max
1 reps @ open for athlete to decide
Gymnastics: Double Unders
2xAMRAP
Conditioning: Zone 4 AMRAP
15 min AMRAP
10 Thrusters (95/65)
50′ Sandbag Bear Hug Carry (100/50)
10 Power Snatch (95/65)
50′ Sandbag Shoulder Carry (100/50)
10 Power Clean (95/65)
5 Sandbag Cleans over Shoulder (100/50) Scoring: Rounds + Reps
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.
*If you use a fitness device that tracks your heart rate, you want to work in HR Zone 4.
Saturday
Performance Prep
Coach led – full body focus
Strength: Deadlift
Wave Loading:
5 reps @75% max 3 reps @80% max 1 reps @85% max 5 reps @80% max 3 reps @85% max
1 reps @ open for athlete to decide
Conditioning: Metcon
Run buy-in: 800 meters Then, complete 10 rounds of: 21/18 Echo calories
15 TTB
9 Shoulder to Overhead @135/95 Run buy-out: 800 meters
Scoring: Time to complete Goal: sub 35 minutes Cap: 40 minutes
Optional Accessories
Bodybuilding Circuits – see coach for details
Sunday
Optional: Low intensity
aerobic session
Well that’s all she wrote today! Be sure to spend a little time going over each day of the Rundown and familiarizing yourself with anything you may need to bring for class or getting your weightlifting percentages ready. I don’t want to speak too soon, but it seems like things are cooling off a bit here with the weather so we should be getting more and more comfortable in the gym. Regardless, be sure to get in here as often as possible so that we can get the most out of this program. 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
