Hey guys,
It’s a hot Sunday here in Burlington, North Carolina. It’s time for the CrossFit Simplicity Weekly Rundown! It certainly feels like summer around here and it’s no surprise we are about to roll into the month of July! We have a bit of a holiday week here, but that will not change much for you guys at the gym. We will still have our normal schedule apart from Thursday, July 4, where we will have one partner hero workout at 9 AM. We are also taking this holiday week as a chance for a deload. Everyone could use a deload at this point and we wanted to accommodate for all the people who might be traveling. We are going to drop the strength volume for the week, add in more partner pieces to keep it fun, hit a Hero WOD on July 4, and basically drop the intensity overall. It should be a great week so let’s dive in!
- July 4th: We will have one class at 9am on Thursday. This will be the Hero WOD “Lou” so grab a partner and get in here! We are so grateful for this amazing nation and all the freedoms and liberties that we enjoy each and every day. Sometimes, with all its problems, it’s easy to lose sight of just how good we have it in America and how blessed we are to live here. Let’s take today to remember and celebrate it!
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Monday |
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Bench + Strict Press 5×1 EMOM @60% |
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Complete for quality – moderate effort on all machines. Choose moderate weights for all movements. |
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2 rounds |
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500/400m Row |
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15 DB Bench |
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15 Band Pull Aparts |
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15 V-Ups |
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2 rounds |
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500/400m Ski |
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15 Ring Rows |
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15 DB Push Press |
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100′ SA KB Farmers Carry (50′ each arm) |
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2 rounds |
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20/16 cal Echo |
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15 Ring Dips |
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15 DB Curls |
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15 GHD Sit-ups |
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Time cap: 40 minutes |
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Aerobic Prep – EMOM x 12 min (3 rounds) |
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1.) 15/12 cal Row |
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2.) 8 Burpees over Rower |
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3.) 40 Double Unders |
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4.) Rest |
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Aerobic Power – Partner Style |
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2 min AMRAP |
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Partner 1 – Row Calories |
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Partner 2 – Lateral Burpee Box Jumpovers (24/20″) |
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-Rest 5- |
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2 min AMRAP |
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Partner 1- Lateral Burpee Box Jumpovers (24/20″) |
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Partner 2 – Row Calories |
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-Rest 5- |
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2 min AMRAP |
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Partner 1- Double Unders |
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Partner 2- Shuttle Runs |
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-Rest 5- |
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2 min AMRAP |
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Partner 1- Shuttle Runs |
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Partner 2- Double Unders |
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Back Squat, Front Squat, + DL 5×1 EMOM @60% |
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Complete for quality – choose moderate weight for all movements. |
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EMOM x 28 min |
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1.) moderate effort machine – bike of choice |
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2.) DB Walking Lunge x50′ |
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3.) KB Swing x10 |
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4.) moderate effort machine – bike of choice |
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5.) SB Bear Hug Carry x100′ |
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6+7.) Band Abduction x10/side + Band Adduction x10/side |
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Thursday |
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Hero WOD |
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The Lou |
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With a partner, complete 44 RFT (You Go I Go style) |
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4 Wall Balls (20/14) |
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4 Pull-ups |
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4 Burpees |
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4 Alt. DB Snatch (50/35) |
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Friday |
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Snatch + Clean and Jerk 5×1 EMOM @60% |
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Complete with a partner |
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250/200 cal Row |
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250/200 cal Echo |
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Partition as desired. Only one partner works at a time |
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*Every time you switch partners = 10 Synchro Burpees |
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Saturday |
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30 minute AMRAP |
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400m Run (completed together) |
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10 Box Getovers (48/40″) |
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8 Power Cleans (155/105) |
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6 Bar Muscle Ups |
Well, that’s all we have for today’s CrossFit Simplicity Weekly Rundown! I hope everyone it’s going to have a great Fourth of July holiday wherever you are. If you’re traveling, be safe, if you’re not be sure to get into the gym! We have an awesome week of programming lined up for you guys with lots of great conditioning and a little bit of a chill week with our lifting to allow your bodies time to recover before we ramp the cycle back up. Remember to get in here as consistently as possible and we will see those results we have been seeing all year. Half of the year down, half of the year to go! 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
