Hey guys,
It’s Sunday, Funday, and time for the CrossFit Simplicity Weekly Rundown! We have an awesome week ahead for you guys as well go deeper into Phase 3 and get closer and closer to the 2024 CrossFit Open! This is also a transitional week for us here at CFS where we’ll wrap up January and head into February. This January has been exceptional in terms of attendance and commitment. This is the kind of energy we need to get the results we want and to be as prepared as possible for the Open this year. We have some great work in store for you all in class this week so let’s look at some key dates and announcements and then dive right in!
SAVE THE DATE:
- BINGO Night at CFS: We are having a Bingo night here at the gym Feb 23rd at 7pm. We’ll have CASH prizes, snacks, and drinks! Feel free to invite friends and family for some fun and fellowship as a community!
- CrossFit Open at Simplicity: Saturdays in March are going to be all about the Open at CrossFit Simplicity! The dates are March 2nd, March 9th, and March 16th! BE THERE!
- Open Registration: Make sure you go to games.crossfit.com to register for the 2014 CrossFit Open! We are going to hit this as a community and it’s going to be a blast! Select “CrossFit Simplicity” as your Affiliate!
Monday:
| Snatch and Thruster |
| 9×3 E1:30 |
| 21-15-9 |
| DBL DB Box Stepover (50/35 on 24/20″) |
| HSPU |
| Pull-ups |
|
| Goal:Sub 8 |
| Cap:12 minutes |
Tuesday:
| 12 min EMOM |
| 1. 15/12 cal Row |
| 2. 8 Burpees to 6″ Target |
| 3. 40 DU |
| 4. Rest |
|
| 40 BFB |
| Rest 5 |
| 20 BBJO @24/20″ |
| Rest 5 |
| 10 BBJO @30/24″ |
|
| Goal = Sub 5:30 total working time |
Wednesday:
| Back Squat + Front Squat |
| 5-3-1-5-3-1 |
| 80%, 84%, 88%, 84%, 88%, open |
| Alt. DB Snatch 5×1 ea. arm. Not TnG, EMOM. Heavy as possible |
| 2xmax DL (225/155) |
| *If >30, only 1 set. If <30, 2 sets |
| WB 10×6 UB (20/14). Rest as needed. 4 minute cap |
Thursday:
| 15 min EMOM |
| 1. 5 Box Get Overs (48/40″) |
| 2. 5 Shuttle Runs |
| 3. 15/12 cal Row |
| 4. 10 Bar Facing Burpees |
| 5. Rest |
|
| 30 min AMRAP |
| 5 Shuttle Runs |
| 10/8 Cal Ski |
| 5 Shuttle Runs |
| 10/8 Cal Echo |
| 5 Shuttle Runs |
| 10/8 Cal Row |
| 5 Shuttle Runs |
| 10/8 Cal Bike Erg |
|
| Goal = 4.5 Rounds + |
Friday:
| Score time to complete |
| 3 Wall Walks |
| 6 BMU |
| 15 Clean and Jerks (135/95) |
| 3 Wall Walks |
| 6 BMU |
| 12 Clean and Jerks (155/105) |
| 3 Wall Walks |
| 6 BMU |
| 9 Clean and Jerks (185/125) |
| 3 Wall Walks |
| 6 BMU |
| 6 Clean and Jerks (205/135) |
| 3 Wall Walks |
| 6 BMU |
| 3 Clean and Jerks (225/155) |
|
| Goal:Sub 20 |
| Cap: 20 |
Saturday:
| Wk 3: Bench Press |
| 5-3-1-5-3-1 |
| 80, 84, 88, 84, 88, open |
|
| 24 min EMOM |
| 1. 5 SHSPU + 1 Rope Climb |
| 2. 10 TTB + 1 Rope Climb |
| 3. 5 Devils Press (50/35) + 1 Rope Climb |
| 4. 10 CTB + 1 Rope Climb |
| 5 + 6. Rest |
|
| Score for completion |
Well, that’s all we’ve got for today’s edition of the CrossFit Simplicity Weekly Rundown! There is a LOT of good football on today (if you’re into that sort of thing) so I’ll keep things short and sweet. You already know if you’re coming to CFS that it’s going to be a great week at the gym. Our programming is specifically designed to get you more generally fit and prepared for anything CrossFit, which is perfect for the Open! I so hope you will all shake off the nerves and sign up…trust me when I tell you, “You won’t regret it!” Now get plenty of rest, relaxation, and recovery so we can hit it hard this week. See you all in class!
~Daniel
