Hey guys,
It’s a gorgeous Sunday here in Burlington, North Carolina, and time for another installment of the CrossFit Simplicity Weekly Rundown! Last week was amazing and you guys really crushed it, but this week is going to be even better! We are in week 14 of our program, and this week is going to be all about some heavy lifting. (based on your own percentages, of course) We also have some great conditioning and gymnastics work to help us further move the needle in our proficiency of these two areas. Be sure to get in here as consistently as possible so we can make it happen. Now, let’s check it out!
- Shirts: We should have some new house Tees arriving to you guys within the next couple weeks! As requested we are going back to our traditional logo, but we are going to throw the American flag on the sleeve like we used to do in the past so hopefully these are some shirts you don’t already have! Our 80’s T-shirts are still in the design process, so be patient with us!
Affiliate Programming:
Week 14
Monday
Performance Prep
Coach led – hips and shoulders focus
Weightlifting: Snatch
10 min EMOM
1 rep @90% every minute Go until failure
Goal = 3 reps
Cap = 10 reps
Gymnastics
Max Emphasis Pull-ups or Bar Muscle Up 2 x Max Reps
Conditioning: Intervals
Row/Ski Distance Intervals 3 Rounds of 500m Goal = Even splits
Optional Accessories
Tuesday
Performance Prep
Coach led – full body focus
Strength: Back Squat
10 min EMOM
1 rep @90% every minute Go until failure
Goal = 3 reps
Cap = 10 reps
Engine EMOM
Round 1: 8 min EMOM (all movements performed in same minute)
3 Deadlift + 3 Power Clean + 3 Shoulder to Overhead (135/95)
-Rest 2 min-
Round 2: 10 min EMOM 1.) 20/16 cal Row
2.) 20 Wall balls (20/14) -Rest 2 min-
Round 3: Max unbroken Alt. DB Snatch (50/35)
GHD Progression: Week 14
Strength Emphasis 4×8 GHD to Parallel Hold DB on chest
Optional Accessories
Machine Zone 3 Progression – see coach for details
Wednesday
Performance Prep
Coach led – lower body focus
Aerobic Power
4 rounds: 90 seconds work, 30 seconds rest 15 Bar Facing Burpees
Max Ski/Row in remaining time
Aerobic Capacity
2 rounds. Start new round every 10 minutes
Complete the following triplet at a “push pace” – not max effort but pace should be uncomfortable and challenging:
400m Run
500/400m Ski or Row
1k/800m Bike Erg
Echo Bike @recovery pace for remaining time in 10 minutes.
Optional Accessories
SB Clean + Shoulder Carry & KB Hold (by bell)
Thursday
Performance Prep
Coach led – full body focus
Strength: Push Press + Bench
Both movements:
10 min EMOM
1 rep @90% every minute Go until failure
Goal = 3 reps
Cap = 10 reps
Gymnastics: Strict Handstand Push-ups
Deficit SHSPU
Add a deficit as needed so that each set is 8 RPE.
Rest 2 minutes between sets.
Conditioning: Metcon
21-15-9
DB Bench (50/35) Toe to Bar
Line Facing Burpees
Goal: sub 8 min Cap: 12 min
Optional Accessories
Standing Barbell Calf Raise + Seated SL Anterior Tib Raise
Friday
Performance Prep
Coach led – full body focus
Weightlifting: Clean and Jerk
10 min EMOM
1 rep @90% every minute Go until failure
Goal = 3 reps
Cap = 10 reps
Gymnastics: Double Unders
Accumulation Emphasis 5×40% of max set
Conditioning: Zone 4 AMRAP
15 min AMRAP:
15 DBL DB Deadlifts (50/35) 15/12 Cal Row
12 DBL DB Front Squat (50/35) 12/9 Cal Row
9 DBL DB S2OH (50/35)
9/6 Cal Row
Score total reps. Every 100m = 1 rep 1 full round = 72 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.
Saturday
Performance Prep
Coach led – full body focus
Strength: Deadlift
10 min EMOM
1 rep @90% every minute Go until failure
Goal = 3 reps
Cap = 10 reps
Conditioning: Metcon
With a partner, 20 RFT (10 total for each) You-Go-I-Go
3 Shuttle Run
6 Box Jumpover (24/20″) 18 Wall Balls (20/10)
Optional Accessories
Bodybuilding Circuits – see coach for details
Sunday
Optional: Low intensity
aerobic session
Well, that’s all we’ve got for this edition of the CrossFit Simplicity Weekly Rundown. It’s definitely looking like it’s going to be a week stacked full of some great lifting, conditioning, and gymnastics. We wouldn’t want it any other way! The progress we have been seeing from you guys on this new program truly is remarkable. You have to know that it’s not only the programming (which is awesome), a lot of it is the effort and consistency you guys are putting forth, so please keep it up! 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
