Hey guys,
What a gorgeous Sunday for the CrossFit Simplicity Weekly Rundown! We are coming off an epic weekend for the CFS Open crew. You all absolutely crushed this first Open workout! Our NBD programming has us exceptionally prepared and primed for this season and I can’t wait to see what the next two workouts bring. While we are waiting for this next one, let’s be sure to get into the gym as consistently as possible and get in some good work this week. If you still need to get a score on the first open workout, make sure you get it in before 6 PM Monday evening. Now let’s dive into this week!
- Open Shirts: CFS 2024 CrossFit Open shirts are at the gym for $30! Grab one before they are gone. (You do not have to be signed up for the Open to grab a shirt!
Monday
| Clean and Jerk |
| 2 min AMRAP |
| 5 RFT |
| 5 Shuttle Runs |
| 5 BMU |
| -rest 2- |
| 5-10-15-20-25-20-15-10-5 |
| UB DU |
Tuesday
| 15 min EMOM |
| 1. 10 Box Jump Overs (24/20″) |
| 2. 12 Burpees over Rower |
| 3. 50 Crossovers |
| 4. 15/12 cal Row |
| 5. Rest |
|
| 15-12-9 For Time |
| Echo Cal |
| Box Jumpovers (24/20″) |
Wednesday
Back Squat and Front Squat
| 5 RFT + Max Load |
| 10 Alt. DB Snatch (50/35) |
| 10 WB (20/14) |
| 1 Deadlift |
|
| DL weight is open. Score = time to complete (in seconds) – weight lifted |
Thursday
| 12 min EMOM |
| 1. 50 Double Unders |
| 2. 12 Bar Facing Burpees |
| 3. 12 Box Stepovers (24/20″) |
| 4. Rest |
|
| 30 minute AMRAP |
| 15/12 cal Row |
| 30 Crossovers |
Friday
TBD – Open wk 2 prep
Saturday
| Bench Press (after Open workout) |
| 2 min AMRAP |
TBD – Open wk 2 workout
Well, that’s all we’ve got for today’s edition of the CrossFit Simplicity Weekly Rundown! We have a great week ahead of us here at the gym and lots of good fitness. Just because the Open is going on doesn’t mean we’ll stop improving and working in class so get in here and let’s keep it rolling with good consistency and dedication! Hope you all got plenty of rest, relaxation, and recovery so we can hit it hard this week. See you in class!
~Daniel
