Hey guys,
It’s a gorgeous June Sunday here in Burlington North Carolina, and it’s time for the CrossFit Simplicity Weekly Rundown! I always love it when we close out a great month and start another month here at CFS. In my mind, this is officially the beginning of summer at Simplicity and we couldn’t be more excited to spend it with you all. We have an awesome lineup of workouts for everyone this week that we know you will enjoy and get a lot out of. Remember as always to be as consistent as possible because consistency is the key to long-term results in the gym! Now let’s take a closer look at some upcoming events and then get into the nitty-gritty details of this week!
- Bingo Night: Bingo night was a HUGE hit last year so we are bringing it back and it’s going to be better than ever in our new space! Come join us Friday, June 13 at 7 PM for fun, fellowship, and prizes! This event is open to all CrossFit Simplicity members as well as their friends and family, so to invite whoever you would like!
Monday:
Cash
Freedom (RX’d)
5 sets
2:00 AMRAP
8x50ft Shuttle Run
10 Clean and Jerks (95/65)
Max Box Jump Overs (30/24)
-Rest 1:00 Between sets-
(KG conv: 42.5/30 C&J)
Strength/Accessory
Turkish Get Up
Tuesday:
Strength:Heavy Single Back Squat
June Carter
Freedom (RX’d)
15:00 AMRAP
2 Muscle Ups (Or 2x Chest to Bar)
2 Back Squats (185/125)
30ft Handstand Walk (15 feet out and back) (Or 2 Wall Walks)
*Add 2 reps to the muscle-ups and squats every round
(KG conv: 85/57.5 BS)
Wednesday:
American IV
Freedom (RX’d)
30:00 AMRAP
1000m Row
30 GHDs (Or V-Ups)
20 Burpee over Rower
Strength/Accessory
Sandbag Hold
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
Thursday:
Highwaymen
Freedom (RX’d)
Every 2:00 (10 sets)
200m Run (75-80%)
Gymnastics Test: Pull-ups
Test one of the following:
* Level 1: The lightest band that you can perform one strict pull-up with
* Level 2: One set of max, unbroken strict pull-ups or chin-ups
* Level 3: Max weight strict pull-up 1RM
Friday:
Strength: Heavy Single Bench Press
Ira Hayes
Freedom (RX’d)
10 Squat Clean Thrusters (135/95)
30 Handstand Push Ups
20 Thrusters (135/95)
20 Strict Handstand Push Ups
30 Front Squats (135/95)
10 Wall Walks
(KG conv: 60/42.5 barbell)
Saturday:
Kristofferson
Freedom (RX’d)
Teams of 2
3 Rounds:
100 Double Unders (each/same time)
50 Strict Sit Ups, split as needed (Partner holds plank on elbows)
40-30-20 Deadlifts (275/185)
(KG conv: 125/85)
Strength/Accessory
Mayhem Mini-Pump –Glutes and Shoulders
Sunday:
Workout Option 1
Dusty Miles – “Death By Burpees”
Freedom (RX’d)
Every 1:00 for as Long as Possible
1 Rep in the first minute
2 Reps in the second minute
3 Reps in the third minute
etc.
Score = last round successfully completed + reps into the next round.
Workout Option 2
Recovery Workout
15-20 Min Run at Zone 2 pace
-Directly into-
20-30 Min Zone 2 Seated Bike Erg
Well, that’s all we’ve got for this edition of the CrossFit Simplicity Weekly Rundown! I hope everyone had a great month of May and thank you all who came out to hit the Memorial Day Murph workout with us. It was truly a great experience this year! As I mentioned before, be sure to get in here as consistently as possible. Not every day will be perfect, but every day is an opportunity to show up and put in the work that’s going to lead to our long-term success. Now enjoy what’s left of this beautiful weekend and get plenty of rest, relaxation, and recovery so we can hit it hard this week. See you all in class!
~Daniel
