Hey guys,
It’s a beautiful December Sunday here in Burlington, North Carolina and it’s time for the CrossFit Simplicity Weekly Rundown! We have some awesome work planned for you guys this week so be sure to get in here. Consistency is key, especially during the holidays. We are going to keep pushing hard on this phase of our programming until late December where we take a little bit of a deload week. Always remember during the holidays that it’s just as important to stay steady in the gym, as it is to let loose and live a little bit. One or two bad meals aren’t going to push you over the edge as long as you are in here working hard week in and week out. We have some important announcements below, so be sure to check them out before you dive into the programming!
- Christmas Party: Our annual Christmas celebration will be Dec 7th after the 9am class! This will also be a “bring a friend day” class so feel free to invite a friend or family member for a great workout and then some fun games… And some tasty treats, afterwards. Hope to see you all there!
- Christmas Cheer Family: We have a great family we are helping out this Christmas through Christmas Cheer Alamance. This is a family in need and we will be providing Christmas for their children. Kelly is going to have a tree up in the gym so please take a tag, grab a gift or two that corresponds with the tags and return them to the gym as soon as you can. Preferably wrapped! Be sure that you return your tag with the gift so we know which child it is for and what gift it is. Thank you!
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Strength |
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DL – 5-3-1 x2 Split Jerk – Heavy single into 5 min EMOM x2 reps @8 RPE |
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Metcon – Intervals (Rx) |
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2 RFT – rest 1:1 between |
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50′ SA DB OH Walking Lunge (50/35) – left |
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10 Burpees over DB |
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50′ SA DB OH Walking Lunge (50/35) – right |
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10 Burpees over DB |
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25′ HSW |
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10 Line Facing Burpees |
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25′ HSW |
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10 Line Facing Burpees |
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Tuesday |
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Prep Piece |
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E2M x3 rounds |
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10/8 cal Row + 25 DU |
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Aerobic Power |
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3 RFT |
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400/320m Row |
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60 DU |
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Wednesday |
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Reps |
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Power Clean 7×3 TnG E90s BS 6×8 EMOM @40-50% |
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Engine EMOM (Affiliate) |
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Either-Or Caveat EMOM |
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x4 rounds |
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1. 5 SB Cleans @100/50 |
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2. 10 Box Jump Overs (24/20″) |
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3. 12 TTB |
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*4. 20/16 Cal Row or 16/13 |
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5a. Rest if 20/16 cal Row was complete |
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5b. 50′ Bear Hug Carry if 16/13 was complete |
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Thursday |
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Prep Piece |
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Complete 2RFT (moderate effort) |
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10/8 cal Echo |
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10 Reverse Lunges |
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10 Walking Lunges |
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Aerobic Capacity |
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20:00 AMRAP |
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15/12 cal Echo |
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30 Box Stepups (24/20″) |
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15/12 cal Echo |
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30 Box Stepovers (24/20″) |
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Friday |
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Muscular Endurance |
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6×1 EMOM Snatch @70-80% 15 FS @80% for time |
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Metcon – Open Style |
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Complete for time |
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10-9-8-7-6-5-4-3-2-1 |
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D-DB Thrusters @53s/35s |
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HSPU |
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Shuttle Run |
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Saturday |
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Partner Metcon |
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Complete for time – partition all movements as desired |
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40/32 cal Echo Bike |
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9 Rope Climbs |
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9 Wall Walks |
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40/32 cal Echo Bike |
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7 Rope Climbs |
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7 Wall Walks |
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40/32 cal Echo Bike |
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5 Rope Climbs |
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5 Wall Walks |
Well, that’s all we’ve got for you guys today! It’s been another great addition of the CrossFit Simplicity Weekly Rundown and we can’t wait to get into the programming with you guys this week! It’s exciting to be rolling into the month of December and we have a lot to look forward to. We really hope to see everyone this Saturday for our 9 AM class and our Christmas party to follow. We also hope you guys will find it in your hearts to grab a tag or two from our Christmas Cheer Christmas tree and help out a local family in need. This is an excellent opportunity to spread some holiday cheer to those who are less fortunate around us. Once again, thank you so much for being a part of this amazing community. We love you guys and we hope you have a great weekend and get plenty of rest, relaxation, and recovery so we can hit it hard this week. See you all in class!
~Daniel
