Hey guys,
It’s a frigid Sunday here in Burlington, North Carolina, but we still love Sundays for the CrossFit Simplicity Weekly Rundown! It’s going to be a great week here at CrossFit Simplicity and we hope everyone is ready to finish out the year strong and is excited about the new year at CFS! I’m sure by now everyone has heard the big news that Mindy and Chase will be your new (amazing) owners in 2026 and I know they are excited to serve you all and keep dishing out the BEST fitness experience in Burlington! Now let’s get to this week…
Monday:
Strength/Accessory: Bench Press
Metcon:
Clark Griswold
FREEDOM (RX):
3 sets
10 Strict Handstand Push Ups
30/24 Calorie Air Bike
15 Kipping Handstand Push Ups
-rest 3:00 between sets-
(Scored by time each set)
Tuesday:
Metcon:
25,000 Twinkle Lights!
FREEDOM (RX):
3 rounds
12/10 Calorie Row
10 Toes to Bar
8 Box Jump Overs (30/24)
-rest until 8:00-
For Time:
36/30 Calorie Row
30 Toes to Bar
24 Box Jump Overs (30/24)
(Scored by Time, each set)
Gymnastics – Handstand/Grip (Week 8)
4 minute AMRAP + 1 minute rest + 3 minute AMRAP – start where you left off
Level 1:
8 Hanging Knee Raises
100-foot farmers carry [35/25]8 Plank Shoulder Taps [right/left = 2 reps](KG: 15/10)
Level 2:
8 Alternating Leg Toes to Bar
100-foot farmers carry [50/35]1 wall walk INTO 6 Wall Facing Handstand Shoulder Taps [right/left = 2 reps](KG: 22.5/15)
Level 3:
10 Alternating Leg Toes to Bar
100-foot farmers carry [70/50]1 wall walk INTO 10 Wall Facing Handstand Shoulder Taps [right/left = 2 reps
(KG: 32.5/22.5)
Wednesday:
Metcon:
Cousin Eddie’s RV
Freedom (RX’d):
2-2-2-3 min AMRAP
75 Double Unders
Max Squat Cleans in the time remaining (135/95)
-rest 1:00 between AMRAPs-
Go until you get 40 squat cleans or hit the cap
(Score is total time, including rest)
(KG conv: 60/42.5)
Strength/Accessory
Mini Pump – Arms
5 sets
12 Dumbbell Alternating Skull Crushers (each side) @ RPE 7/10
-rest 30 secs-
12 Dumbbell Alternating Curls (each side) @ RPE 7/10
-rest 1 minute between sets-
Thursday:
Metcon:
Hap-Hap-Happiest Christmas
FREEDOM (RX):
7 Rounds
200m Run
15 GHDs (or V-Ups)
50ft Walking Lunge
(Scored by Time)
Friday:
Strength/Accessory:Snatch
Metcon:
Squirrel’s Gone
FREEDOM (RX):
21-15-9
Power Snatch (115/85)
Burpee Over Bar
(Scored by Time)
Saturday:
Metcon:
12 Days of Christmas
Freedom (RX’d)
“12 Days of Christmas”
1 Rope Climb (Or 3 Strict Pull Ups)
2 Squat Clean (155/105)
3 Muscle Ups (Bar or RIng)
4 Burpees
5 Deadlifts (155/105)
6 Pull Ups
7 V-Ups
8 Wall Balls (30/20)
9 Box Jumps (24/20)
10 Back Rack Lunges (155/105)
11 Handstand Push Ups
12 Thrusters (155/105)
(KG conv: 70/47.5 barbell, 14/9 WB)
Sunday:
Workout Option 1
Save the Neck for Me, Clark!
FREEDOM (RX):
5 sets
1:00 Max Burpees (or Sand Ball Slams (50/30))
1:00 Max Double Unders
1:00 Max Stick Sit Ups
1:00 Rest
(KG conv 25/15)
(Score is total reps per round)
Workout Option 2
Recovery Workout
Active Recovery
45 minutes at a steady pace:
800m Run (or 1000m Row)
:30 Side Plank Rotations (each side)
1,600m Bike Erg (or 50/40 calorie Air Bike)
15 GHD Hip Extensions (or Supermans)
Well, that’s all we’ve got for today’s edition of the CrossFit Simplicity Weekly Rundown! It’s going to be another epic week here at CFS and we hope everyone is excited. Remember to get in here as consistently as possible so we can get the results we are looking for and stay fit this holiday season. 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
