Hey guys,
Throw on your rain gear and buckle up for this week’s edition of the CrossFit Simplicity Weekly Rundown! I apologize for the hiatus in last weeks installment. A few of us from the gym were competing, traveling back, and recovering from the Fittest of the Cost competition in Charleston, SC. Big shout out to all of our CrossFit Simplicity members who went down there and competed! We have a lot to go over in the rundown announcement section today, so I’m going to dive right into that!
- CrossFit Simplicity Move: As you guys know, we are moving locations at the end of this month. So many of you guys have reached out to offer help and resources for the move and we greatly appreciate it! The first day of the move will be Saturday, March 1st. I’m going to send out a little rough sign-up sheet next week if you’d like to volunteer to help us Saturday, Sunday, or both! The goal is to be on a regular class schedule Tuesday, March 4th! With your help we know this is possible!
- CrossFit Open: The CrossFit Open season is upon us! The first workout will be announced Thursday, February 27th and everyone planning on competing in the Open needs to make arrangements to hit the workout at CrossFit Simplicity Friday, February 28th! We apologize for the timing of this but we’ll have to work around this move for the first week!
- SweatRx: We have some BIG news coming to CFS that we think a lot of you guys are going to be pumped about! The NBD guys have been working behind the scenes to come up with a new workout track for you all! CrossFit Simplicity SweatRx will follow the same stimulus each day as our normal programming but the focus will be on more simplistic lifts designed for strength; and with conditioning focused on getting a good pump, a big sweat, and simple/easy to hit metcons. This is going to be a great alternative track to the person who may not be as interested in Olympic lifts and crossFit specific skill movements. You are still going to get great strength work, a great sweat, and a lot of fun! Get excited! Coming the week of March 27th!
- Winter Weather: They are calling for some winter weather the middle of this week. Please make sure you’re diligent about checking your emails, as well as the announcements in your wodify app for any changes or updates to the schedule.
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Monday |
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Density Strength Deadlift 88-84-80% Thruster 88-84-80% |
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Open Metcon Complete for time Part A – from 0:00-8:00 30 TTB 10 Snatches @135/95 24 TTB 8 Snatches @165/115 18 TTB 6 Snatches @185/125 12 TTB 4 Snatches @225/155 Score time to complete Cap = 8:00 Part B, from 8:00-12:00 4:00 AMRAP Bar Facing Burpees |
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Row Intervals (optional – after class) Warm-up: 5 min alternating 20s easy row / 10s power pulls Workout: 5 Rounds – 250m @ 95% / 30s rest / 250m @ 85% Rest: 2 min active recovery between rounds (slow ski or row) Score: total working time |
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Tuesday |
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Pre-Fatigue EMOM 2 rounds, :30 on/:30 off style. All rounds moderate effort. 1. Burpees 2. BJO (30/24″) 3. Cleans (95/65) 4. HSPU 5. Rest |
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Barbell Metcon 12 min AMRAP 4 Cleans (135/95) 6 BBJO (30/24″) 8 HSPU |
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Wednesday |
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Dynamic Effort Strength Power Snatch 8×2 EMOM @60% BS 6×3 @55% E90s |
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Engine EMOM – Multi Couplet Score total rounds completed s Rx’d. 3 rounds 1. 15/12 cal Ski 2. 6 Wall Walks -rest 3- 3 rounds 1. 12 D-DB Front Squats (50/35s) 2. 60 DU -rest 3- 1. 15 GHD 2. 5 BMU |
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Row Intervals (optional – after class) Warm-up: 5 min building intensity every minute Workout: 2 Rounds – 2000m (1st 1000m @ 80%, 2nd 1000m @ 85%) Rest: 3:30 min active recovery between rounds (slow walk) Score: total working time |
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Thursday |
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Partner Aerobic Power EMOM x 6 rounds (30 minutes total) 1. Max Lateral Burpees over Bar 2. Max Row calories 3. Max Box Jumps (24/20″) 4. Max Bike Erg calories 5. Max heavy Double Unders Score total reps completed between both partners Goal: 600 (MM), 582+ (MF), 564+ (FF) Workout flow – One partner completes one full round (5 minutes straight) while the other partner rests. Switch partners each round (each partner will end up completing 3 full rounds with 1:1 rest). |
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Friday |
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Volume Strength Clean and Jerk 5×5 @RPE 8+ (E3M) Back Rack Reverse Lunge build to heavy 12, -10% for sets 2&3 (rest 3 between, cap at 12 min) |
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Open Metcon Complete for time 21-15-9 OHS (115/85) Shuttle Runs Wall Walks Cap: 18 min |
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Complete for Quality 2-2-2-3 Style 5 BMU 3 WW max WBs (20/14) in remaining time Score: total WBs completed |
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Saturday |
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Pre-Fatigue EMOM 2 rounds (moderate volume if any Rx’d reps are over RPE 8 in a minute) 1. 10-15 Ring Rows 2. 10-20 Walking Lunge Steps 3. 5-10 Strict Pullups 4. 12/10 – 15/12 cal Row 5. Rest |
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Partner Throwdown Partition all work as desired 50/40 cal Row 50′ D-DB Walking Lunge (70/50, farmers carry) 75 CTB 50′ D-DB Walking Lunge (70/50, farmers carry) 50/40 cal Row Cap: 15 min |
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Complete for Quality 3 sets: 2 Rope Climbs 10 Ring Pushups -100/80 cal Echo after 3 sets @moderate pace- Accumulate any way: 500′ SB Bear Hug Carry (100/50) 25 SHSPU Rest 1:1 between sets |
Well, that’s all we’ve got for this edition of the CrossFit Simplicity Weekly Rundown! Hope you guys were able to read over the announcements because we have a lot going on right now at the gym! In my opinion, it is super exciting and we hope you are excited as well. We only have a couple weeks before the Open starts so keep getting in here and training as consistently as possible. If you have not done so take a moment to go sign up for the Open and as always, let me know if you have any questions at all about the open or anything else going on at the gym! Now enjoy what’s left of your wet weekend and get plenty of rest, relaxation, and recovery so we can hit it hard this week. See you all in class!
~Daniel
