Jamie and Elliot Simmonds’ Workout of the Week

October 26, 2023 by
Photo Credit: @ellsimmo93
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Today’s workout is programmed by CrossFit Games veterans and husband/wife duo, Jamie and Elliot Simmonds. Jamie is a six-time Games athlete from New Zealand (based out of Abu Dhabi). She was the Third Fittest Woman on Earth in 2019 and her team CrossFit YAS took third place in the Affiliate Cup in 2016. Elliot is a five-time Games athlete from the UK (also based out of Abu Dhabi). He was on the same CrossFit YAS team that took third in 2016. 

Together the Simmonds run Quintessential Health and Performance (QHP). Their workout below comes from QHP Classic, but they are also launching QHP Daily 30, a program of 30-minute workouts that can be used as a gateway to fitness or a stop gap through a busy period of life.    

Jamie and Elliot Simmonds

5 Rounds for Time:

Run 400m
2 Rope Climbs 
10 Bar facing burpees
10-8-6-4-2 Front Squats 

  • Perform front squats taken from the floor(i.e. clean the first rep.) Use the following percentages of your 1RM clean:
    • Round 1: 65%
    • Round 2: 70%
    • Round 3: 75%
    • Round 4: 80%
    • Round 5: 85%
  • Rest for an equal duration to the time it took to complete the round or alternate with a partner (You go, I go).

Scaling tips: If you can’t or don’t want to run, substitute with one of the following–1000m C2 Bike or 1250m Assault Bike or Echo Bike. For the rope climbs, athletes can adjust to: 1 full rope climb (instead of two), reduced range (climb halfway up the rope), rope squats (3 reps per rope climb; 2 rope climbs = 6 rope squats) or seated to standing (use your legs on the floor and pull with your arms).

Advice from the Simmonds: “Use a progression for the rope climb that you feel comfortable doing under fatigue. We want to be able to push the pace on the run without spending time standing under the rope! Move at a pace on the burpees that allows you to compose yourself quickly and clean the bar to start your front squats. You have rest after each set so push the pace, plus, training is there to find out where your limitations are!”

To inquire about submitting an upcoming workout of the week, shoot us a note.

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