CFS Weekly Rundown (4/17-4/22)

Hey guys,

     Hope everyone is enjoying this beautiful Sunday and is ready to crack into another edition of the CrossFit Simplicity Weekly Rundown! We have some great stuff in store as we continue with our current strength cycle and some excellent conditioning pieces. This week also begins our Murph prep as we look ahead to our Memorial Day Murph event. These will be Murph prep Mondays so be sure you don’t miss a Monday so that we are ready this year! On top of that your cheesecake lovers will be pleased with the workout theme this week… So, let’s dive in!


**Note again this week that two of the days we have two different lifts. This means we will need to get into class and stay focused and keep things moving so that we can get everything accomplished in time!

Week 4 (April 17th)
Tues: 3×2 Squat Snatch (80% of Heavy Single), 3×3 Snatch Grip Deadlifts (95%)
Thurs: 3×2 Power Clean(80% of Heavy Single), 3×2 Front Squat (85%)
Fri: 2 Snatch Push Press + 1 Snatch Drop x 5 working sets


We begin with “Murph Prep Mondays.” Every Monday from April 17th until May 22nd, we will perform a workout version of Murph. Reps, Running Distances will vary, but the goal will always be to work towards building capacity and volume for the grueling Hero Workout. A weighted vest is also optional, and we recommend that most athletes start without one for the first 1-2 workouts and then progress into a weighted vest. Tuesday, we bring back a classic interval rowing workout where you will steadily increase pacing as calories decrease. On Wednesday, we have an awesome throwback from last year; a good old fashion grunt and grind workout. For Thursday, we reel you back in with a solid open-style AMRAP and then cap the week off with one of the original “Girl” workouts, “Isabel.” Saturday will be a lower body partner wrecker; make sure you roll out and stretch well after that. Good Stuff!

     That’s all we have got for the CrossFit Simplicity Weekly Rundown. It looks like it’s going to be another excellent week in the gym and we are excited to get in here with you all! Don’t forget to prioritize those Mondays as we get closer to Memorial Day Murph, and also check your schedule to make sure you don’t miss the days we hit our lifting in class. Remember that commitment and consistency are key to achieving the results you want in the gym, so stay dedicated! Now get plenty of rest, relaxation, and recovery so we can hit it hard this week. See you all in class!