Hey guys,
It’s another beautiful December Sunday here in Burlington, North Carolina and it’s time for the CrossFit Simplicity Weekly Rundown! This is the Christmas edition since you’ll be celebrating the holiday later this week. So be sure to pay close attention to the Christmas schedule in the announcements below. We hope all you guys are pumped to get in here as much as possible so that we can keep some consistency through this season. Now let’s see what we have in store this week!
Christmas Schedule: We will run normal hours Monday and Tuesday. We will have one 9 AM class Wednesday the 24th and then we will be closed Thursday and Friday. We will resume our normal schedule on Saturday with our 9 AM class!
Monday:
Metcon:
Star of Bethlehem
FREEDOM (RX):
2 sets:
5:00 AMRAP
4-8-12-16….
Overhead Squats (95/65)
1-2-3-4….
Bar Muscle Ups
-rest 2:00 between sets-
(Score is 2 sets of Reps)
(KG conv: 42.5/30)
Strength/Accessory:
4 sets:
10 Dumbbell Bulgarian Split Squats (each side) RPE 6-7
-rest 30 seconds-
10 Single Leg Dumbbell RDL (each side) RPE 6-7
Tuesday:
Gymnastic Test:
2:00 AMRAP
Level 1: Max Distance Double Dumbbell Overhead Carry
Level 2: Max Wall Walks
Level 3: Max Distance Handstand Walk
For distance, every 25 feet = 1 rep.
We’re testing total accumulated effort in two minutes, not one max set.
Metcon:
The Holly and the Ivy
FREEDOM (RX):
30:00 AMRAP
10x50ft Shuttle Runs
20/16 Calorie Air Bike
(Score is Rounds + Reps)
Wednesday:
Metcon:
12 Barbells of Christmas
For Time:
1 Barbell Burpee
2 Power Snatches
3 OHS
4 Back Squats
5 Lunges (barbell)
6 Push Jerks
7 Front Squats
8 Push Press
9 Push-ups (on barbell)
10 Deadlifts
11 Hang Power Cleans
12 Thrusters
Rx (95#/65#)
Thursday:
CLOSED: MERRY CHRISTMAS
Friday:
CLOSED
Saturday:
Metcon:
The Magi
FREEDOM (RX):
Teams of 2
Partner Triple 3
3000/2400m Row (partners must switch every 30 seconds)
300 Double Unders (partners must switch every 30 seconds)
3 Mile Run (together) (OR 360/300 calorie air bike, switch every 30 seconds)
(Score is Time)
Sunday:
Workout Option 1
Host of Angels
FREEDOM (RX):
63-45-27
Air Squats
21-15-9
Burpee to 12in Target
(Score is time)
Workout Option 2d
Active Recovery
60 Minutes WALK
*Ideally with your entire family if possible 😉 (Kids included!)
**Ruck if you want but this is a steady walk, not a run.
Well, that’s all we’ve got for this week’s Christmas edition of the CrossFit Simplicity Weekly Rundown. We hope everyone has an awesome holiday week, whatever holiday you celebrate! It’s always a great time of the year to be close to those we value and we certainly love and value you guys! This is a special community and you guys are a gift to us every single day of the year. 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
