CFS Weekly Rundown (6/19-6/24)

Hey guys,

       It’s a beautiful, and warm, Sunday here in Burlington North Carolina and time for the CrossFit Simplicity Weekly Rundown! First off, a big CFS happy Father’s Day to all of our CrossFit dads out there! We hope you guys had an amazing day and are feeling the love. You guys have been crushing the new programming and really showing up to class ready to work! Keep it up and this is definitely going to pay off. We have an awesome week ahead for you guys as we continue with our lifting complexes and some great conditioning. Remember that Wednesday’s are tough aerobic days but arguably one of the most important days of the week so be sure to get in here! Now let’s have a look at what’s in store.

  • Heart Rate Monitor: With this new program you all are probably noticing some “zone” work. Meaning we are asking you to work in a specific heart rate zone. We have some posters with breathing gears that will be up soon at the gym that will help you determine what heart rate you are in but if anyone is interested it would be super beneficial to have your own heart rate monitor. I personally recommend the Polar HR 10 but there are plenty of options out there. This is absolutely NOT a necessity. For years I have never liked to ask someone to buy a specific piece of equipment for CrossFit but personally I have found this so rewarding and beneficial to have during my workouts and to allow me to track my progress! Just wanted to throw that out there. Feel free to reach out to me personally if you have any questions or are looking at purchasing one! Remember that every day and every workout is not supposed to be hit at max effort intensity. So if you feel it may be a personal struggle for you to pull back during your workouts then this could be a very useful piece of equipment!

Affiliate Programming:

Week 3


Performance Prep

Coach led – hips and shoulders focus

Weightlifting: Snatch

4×2 Squat Snatch + Hang Squat Snatch Complex.

Starting at 70% of max snatch this week and increasing weight each set.

Gymnastics: Pull-ups

Accumulation emphasis. 10×20% of max set.

Rest as needed – 10 min cap.

If your max STRICT set is less than 5, do NOT try kipping/butterfly. Use this time to add a band to strict pull-ups and accumulate volume.

Conditioning: Intervals


30/24 Cal Echo Bike

3 min rest between each round

1:30 cap per round

Optional Accessories

Optional Zone 3 machine progression – see coach for details.


Performance Prep

Coach led – full body focus

Strength: Front Squat

3×3 Front Squat with a 5 ct. pause in the bottom of each rep. Start at 70% and increase weight each set.

Rest or Work.

This EMOM has a caveat that rewards pushing the pace during the first minute of work.

In the first minute, you have the option to complete 10 or 6 burpee box jump-overs. If you complete 10, your THIRD minute is a rest minute.

If you complete 6, your third minute is a working minute.

Engine EMOM

24 min EMOM

  1. ) 10 BBJO or 6 BBJO (24/20″)
  2. ) 4 Power Cleans (95/65)
    3a.) If 10 BBJO: Rest

3b.) If 6 BBJO: 10/8 cal Echo Bike

  1. 15/12 cal row
  2. ) 10 alt. DB snatch (50/35)
  3. ) Rest

GHD Progression: Week 2

2× AMRAP. Do not go to true failure – stop around

8 RPE.

Optional Accessories

Seated Barbell Heel Raise + Wall Anterior Tib

Raise – see coach for details.


Performance Prep

Coach led – lower body focus

Aerobic Power

Switch movements EMOM.

  1. ) 6 Shuttle Runs
  2. ) 7 Bar Facing Burpees
  3. ) 8 Box Jumpovers

Add 1 rep each round to every movement until failure. Once you fail to reach the rep count for a minute, the workout is over.

21 min cap.

Aerobic Capacity

Echo Bike 30:30.

:30 of work, :30 of rest for 15 minutes.

Score is total calories

Optional Accessories

Machine zone 2 progression – see coach for details


Performance Prep

Coach led – full body focus

Strength: Overhead Press

& DB Bench

3×3 Strict OHP with 5 ct. pause at the top of each rep. Start at 70% max SOHP and increase weight each set. Superset with wall ball push press 2×25

3×3 DB Bench with 5 ct. pause in the bottom of each rep. Pick a weight that can be done for 5-7 reps. Superset with push-ups 3×25.

Gymnastics: Strict

Handstand Push-ups

Max emphasis. 2xAMRAP.

If your max set is less than 5, use an ab-mat to scale.

Conditioning: Metcon


  1. Rope Climb
  2. Power Snatch @135/95 (moderate)
  3. Wall Walks
  4. Burpees to 6″ Target
    Goal: sub 12 min
    Cap: 16 min

Optional Accessories

SB Bear Hug Hold + Pull-up Dead Hang


Performance Prep

Coach led – full body focus

Weightlifting: Clean and


4×3 Squat Clean + Hang Squat Clean + Split Jerk and Box Jump Complex. Start at 70% max clean and build each set.

Gymnastics: Double



10 minute EMOM

45 second cap each set

  1. Max SU
  2. Max DU

Score is total each round

Conditioning: Zone 3


AMRAP in 15 min:

5 wall balls (20/14)

15 V-Ups

5 wall balls (20/14)

15 Ab-Mat Situps
500m Row

Zone 3 AMRAPs are intended to be completed at a sustainable pace. Move through this workout at an intensity that feels challenging yet sustainable for the full time domain. You should pick a pace that you may be able to say a few words in but likely cannot hold full conversation. If you are focused, you should be able to breathe in and out of your nose for the majority of the time

Optional Accessories

Skater Squat + GHR – see coach for details


Performance Prep

Coach led – full body focus

Strength: Deadlift

1×2 at 90%. Full reset each rep (no touch and go reps, hands stay on the bar).

4×3 at 80%. Full reset each rep (no touch and go reps, hands stay on the bar). Complete a rep every 90 seconds.

Conditioning: Metcon

Each partner completes one full round, then switch. 24 min cap.

16 rounds (split)

5 Deadlifts @225/155

5 Bar Face Burpees

12 rounds (split)

5 Power Cleans @135/95

5 Box Jumpovers (24/20″)

8 rounds (split)

5 Overhead Squats @95/65

5 Burpee Box Jumpovers (24/20″)

Optional Accessories

Bodybuilding Circuits – see coach for details



Low intensity aerobic session

      Well that’s all we’ve got for this week’s installment of the CrossFit Simplicity Weekly Rundown! We have a really great week ahead with some workouts that I am personally very excited for. This will be our third week on this lifting progression so you guys should be old pros at these complexes by now. Remember to focus on good form and positioning and let the weight be a byproduct of consistent technique work and effort. I hope everyone has had an amazing weekend, and just another shout out to our CFS dads, happy Father’s Day! Now get plenty of rest, relaxation, and recovery so we can hit it hard this week. See you all in class!