Hey guys,
Happy Sunday Fam! Time for another installment of the CrossFit Simplicity Weekly Rundown! It is an absolutely gorgeous Sunday here in Burlington North Carolina and we are ONE week away from the CrossFit Open! You guys have been killing it in class lately and we have been doing so much open prep work to get everyone ready. If you have not, please close this Rundown and go get signed up so you can participate in all the fun with us over the next three weekends. We have a great week ahead with a little bit of a different twist; as Friday will be a light day where we evaluate that week’s workout, prep for it, and get ready for Saturday. It’s going to be great so let’s jump in.
- CrossFit Open: The first (of 3 Open workouts will be announced this Thursday evening. Friday will be an “Open prep” day. This will be preparing us for what we’ll hit Saturday! Saturday will be an Open day. This will be when we all come together and hit the Open workout. Depending on what it is we’ll be going in a number of heats so that everyone has a judge. If you are not signed up for the Open there is NO class that day. Also, those signed up for the Open will be selecting heats. (Meaning if you are not signed up for the Open it will not be a possibility to come in Saturday and jump into a heat. Heats will be for those who need to be scored to submit a result.)
- Bingo Night: Thank you guys so much for coming to hangout for Bingo Night at CFS! And thank you to Coach Kelly for all her amazing work making this event possible. We had an amazing turnout. These are the kind of events we would like to do this year just to get everyone together and foster a road bust community life here at the gym with you all. If you missed out, don’t worry, there will be more this year!
Monday:
| Snatch and Thruster |
| 2 min AMRAP |
| 15-12-9 FT |
| 15 Front Squats (95/65) |
| 15 HSPU |
| 12 Shoulder to Overhead (95/65) |
| 12 SHSPU |
| 9 Thrusters (95/65) |
| 9 Deficit HSPU (4/2″) |
Tuesday:
| 15 min EMOM |
| 1. 10 Box Jumps (24/20″) |
| 2. 12 Lateral Burpee over Bar |
| 3. 6 Shuttle Runs |
| 4. 15/12 cal Row |
| 5. Rest |
|
| 3 on 6 off x3 rounds |
| 20/16 cal Echo bike, max cal Ski |
| 20/16 cal Row, max cal Echo |
| 20/16 cal Ski, max cal Row |
Wednesday:
| Back Squat + Front Squat |
| 1/3-5/AMRAP |
| 21-15-9 |
| DL (225/155) |
| WB (20/14) |
| Alt. DB Snatch (50/35) |
Thursday:
| 15 min EMOM |
| 1. 6 Box Get Overs (48/40″) |
| 2. 6 Shuttle Runs |
| 3. 15/12 cal Row |
| 4. 12 Bar Facing Burpees |
| 5. Rest |
|
| 3 rounds, 4-2-1 |
| 4 min easy Box Step Ups (24/20″) |
| 2 min moderate Row |
| 1 min max Shuttle Runs |
Friday:
TBD – Open week 1 workout prep
Saturday:
TBD – Open week 1
| (After Open) Bench Press |
| 1/3-5/AMRAP |
Well, that’s it for today’s CrossFit Simplicity Weekly Rundown! It’s a super exciting week here at the gym with the 2024 CrossFit Open starting up on Thursday. This is a great event for CrossFit communities all over the world and especially at CFS. We really enjoy getting together and testing out all we work for in the gym each and every week. This is a no pressure situation where we can come have fun and celebrate our fitness. If you haven’t signed up be sure to do so this week! Now get plenty of rest, relaxation, and recovery so we can hit it hard on this week. See you all in class!
~Daniel
