Hey guys,
It’s time for the CrossFit Simplicity Weekly Rundown! It’s a beautiful Sunday here in Burlington North Carolina and we have an awesome week of programming ahead of us! Once again, great job on the Open this year! You guys really stepped into this one and killed it. And congrats to all you guys moving on to Quarter Finals this year as well! Our programming is going to be shifting a bit after the Open and starting in April we’ll be heavily emphasizing skills progressions so be sure to be diligent during these sessions so that we can get the most out of them. This is a chance to get to work on the skills that might have given you trouble this year during the Open! Along with this we’ll be getting in more strength work, without sacrificing our conditioning so get excited! Now let’s check out the week ahead at CFS.
2024 CFS Open Winners:
Male Rx: Nick Boudreau
Female Rx: Rhian Brinskele
Male Scaled: Chandler Cox
Female Scaled: Kelly McCluskey
Rookie Male: Mike Barnes
Rookie Female: Mandy Foster
Monday
| Back Squat 2:30 on for each 1:00 to change weights @88-84-80% |
| Front Squat 2:30 on for each 1:00 to change weights @88-84-80% |
| A1.) Sled Push x50′ |
| A2.) DB Bench x10 |
| A3.) DB Row x10/side |
| A4.) DBL DB RDL x10 |
| B1.) SB Clean to Shoulder x5 |
| B2.) DB Z-Press x10 |
| B3.) Banded Lat Pullover x10 |
| B4.) DB Goblet Squat x10 |
| 15 min EMOM |
| 1.) 12/10 cal Echo |
| 2.) 50 DU |
| 3.) 10 Line Facing Burpees |
| 4.) 5 Shuttle Runs |
| 5.) Rest |
| 2 RFT. 2:30 cap, rest 6 between |
| 24/20 cal Echo |
| 16 Line Facing Burpees |
| -after 2nd rest- |
| 24/20 cal Echo for time |
| A. EMOM x10 |
| 1.) Box Jumpovers (24/20″) x10 |
| 2.) Squat Clean x2 |
| B. 10×3 Push Jerk @95/65. 5 min cap |
| 3 RFT |
| 10 OHS (95/65) |
| 10 HSPU |
| 3 rounds (moderate effort) |
| 10/8 cal Row |
| 200m Run |
| 10/8 cal Echo |
| For time |
| 150/120 cal Row |
| 100/80 cal Echo |
| A. 10 min for max load |
| High Hang + Hang + Squat Snatch |
| B. 1 min AMRAP Deadlifts @275/205 |
| -Rest 3 min- |
| 1 min AMRAP Deadlifts @225/155 |
| 100 DU for time. Sets / reps open. |
| 25 Pull-ups for time. Sets / reps open. |
| 15 SHSPU for time. Sets / reps open. |
| A. 5 min EMOM Bench x2 + Row x3 same min |
| B. 5 min EMOM OHP x2+ Pull-ups x3 same min |
| EMOM x5 rounds (30 minutes) |
| 1. 6 DB Box Step Overs @50’s/35’s |
| 2. 12 GHD |
| 3. 5 BMU + 5 SHSPU AMRAP (pick up where you left off) |
| 4. :30 DBL DB OH Hold @50’s/35’s |
| 5. 6 DB Thrusters @50’s/35’s |
| 6. 10 Box Jump Overs @24/20″ |
Well, that’s all we’ve got for this week’s edition of the CrossFit Simplicity Weekly Rundown! This is going to be a great week for fitness and friends at CFS. We have lots of work to do to prepare for the Open next year so let’s get after it early. Remember to be consistent and get to class as much as possible. We have some awesome programming from the NBD guys but we still have to show up regularly and put in the work each and every day so let’s get after it! Now I hope you all enjoy the rest of the weekend and get plenty of rest, relaxation, and recovery so we can hit it hard this week. See you all in class!
~Daniel
