10/16/2019
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Functional Fitness

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Hump day, ladies and gents. Enjoy the active rest day tomorrow and stay tuned for 20.2. A couple work capacity pieces to choose from.


A/B mandatory. Pick 2 out of C/D/E.

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A. Strength

Front squat 3x6

B. Accessory

Band face pull 3x20
Single leg KB RDL 3x12
Banded good morning 3x20

C Metcon

15 AMRAP

20 KB Swings (53/35)
20 GHDSU
20/16 cal AAB

D. Work Capacity

Row 6x500m, rest 1:00

E. Gymnastics

5 rounds, not for time

Max rep bar MU

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#cronusfit #rltw #besomebody #earnit #paytheman

Cronus Fit
10/15/2019
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Functional Fitness

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Back to our regularly scheduled programming. This week is probably going to be a mid-long range AMRAP - I’m calling 15-20 min with rowing. As a result, we’re doing some more row pieces this week to get some more reps in.


A/B mandatory. Pick 2 out of C/D/E.

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A. Oly

10 EMOM 1 Snatch- work up to heavy single

B. Accessory

I/Y/T 3x12
Strict T2B 3x10
Bottom up KB Press 3x12

C. Metcon

2 RFT

Row 1K
20 push press (115/75)
20 pull-up

D. Work Capacity

Row/ski

4x1500m, rest 2:00

E. Gymnastics Accessory

3x3 AMRAP, rest 2:00. Reset each interva

l2-4-6... pistols
1-2-3... deadlift (315/225)
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Cronus Fit
10/14/2019
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Functional Fitness

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Monday. Make sure you get your scores in today for 20.1. Don’t forget to toss on #cronusfit and #cronusbeatbobby into your profiles to get tracked. If you’re not re-doing 20,.1, get after today’s training.


A/B mandatory. Pick 2 out of C/D/E.

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A. Strength

Pause back squat 5x3'

Work up to heavy triple

B. Accessory

Double KB RDL 3x20
Strict ring dip 3x10
Weighted walking lunge 3x12

C. Metcon

5 RFT (15 min cap)

Run 200m
12 Deadlift (225/155)
12 HSPU

D. Interval

10 rounds, rest 1:00

12/10 cal AAB
50 double under

E. Gymnastics Accessory

5x20 C2BPU

Rest as needed between rounds

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#cronusfit #rltw #besomebody #earnit #paytheman

Cronus Fit
10/13/2019

Functional Fitness

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A/B mandatory. Pick 2 out of C/D/E.

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#cronusfit #rltw #besomebody #earnit #paytheman

Cronus Fit
10/12/2019
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Functional Fitness

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Hope everyone had a chance to do 20.1 yesterday. If you want to re-test 20.1, you have two options:

  1. Train today, rest Sunday, re-do Monday

  2. Rest today, re-do Sunday, train Monday (potential re-do)

Both are good options, so it’s just up to you and how you want to approach re-do’s or just want to train.

Pick 1 of A/B. C/D mandatory.

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A. Oly

10 EMOM

C+J @ 80%

B. Strength

DL 4x5 touch and go

C. Metcon

0-15:00 - 5 RFT 10 front squats (135/95), 10 bar facing burpees, 10 box jumps (24/20)

15-30:00 - 21-15-9 DL (225/155), HSPU

30-UTC - 18-30-42 Pull-ups, pushups, pistols

D. Accessory

Band pull apart 3x20

Banded hip thrust 3x20

GHDSU 3x15

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#cronusfit #rltw #besomebody #earnit #paytheman

Cronus Fit
10/11/2019
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Functional Fitness

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The Open’s here. 20.1 is a pretty simple workout pretty similar to the type of workouts we’ve been training the past several months. Strategy for this workout is pretty straightforward - just go. Don’t come out too hot and burn out too fast. Ideally, you want to increase your pace as you go. Start out at a comfortable pace for the first 5 rounds, and then pick it up on the back half.

I did it this morning and finished at 12:41. Held a roughly 1:05-1:10 pace for the first 5-6 rounds (I wanted to hit 11min ish) and then dropped to a roughly 1:30-1:45 pace for the last 4-ish rounds. I definitely came out too fast and my grip/hip flexors blew up. I would recommend stepping up from your burpees to save your hip flexors. I didn’t really have any issues on the G2O, it was mainly the burpees. Very sneaky workout. The first 3-4 rounds aren’t bad, but the back rounds can get you if you aren’t pacing properly.


A/B mandatory. C/D optional.

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A. 20.1

10 RFT (15 min cap)

8 ground to overhead (95/65)
10 bar facing burpees

B. Accessory

Handstand hold 3x30s

Pendlay row 3x12

Strict ring dip 3x12

C. Strength

Push press 4x4

D. Work Capacity

Air bike

3 rounds for max cals

2 min moderate
1 min hard
2 min recovery
1 min hard
3 min recovery


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#cronusfit #rltw #besomebody #earnit #paytheman

Cronus Fit
10/10/2019
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Functional Fitness

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Today’s the day. Stay tuned tonight for the announcement of 20.1. We’ve got our active recovery day with an actual prescribed plan. Make sure you get a good night’s sleep tonight and feel rested for 20.1 tomorrow.

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Active Recovery

Bike 10 min

Self myofascial release (roller/lax ball/etc) - 15 min

Bike 25 min

Stretch 10 min

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#cronusfit #rltw #besomebody #earnit #paytheman

Cronus Fit
10/9/2019
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Functional Fitness

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Hump day. Last training day before we find out this week’s open workout. A couple shorter workouts to choose from today. Don’t crush yourself.


A/B mandatory. Pick 2 out of C/D/E.

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A. Strength

Push press 4x4

B. Accessory

Weighted pistol 3x10

Pendlay row 3x10

Bottom up KB press 3x10

C. Metcon

21-15-9

DB hang squat clean thruster (50/35)

HSPU

D. Interval

4x3 AMRAP, rest 1:00

12 KBS (70/53)

8 T2B

4 bar MU

E. Work Capacity

21 min EMOM

Run 200

10 burpee box jump over (24/20)

15 thruster (75/45)

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#cronusfit #rltw #besomebody #earnit #paytheman

Cronus Fit
10/8/2019
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Functional Fitness

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Tuesday. More of the same work style as yesterday. Keep pushing and we’ll hit the open hard.


A/B mandatory. Pick 2 out of C/D/E.

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A. Oly

Snatch 5x3 (drop and reset each rep)

Start at ~80% and work up to heavy triple

B. Accessory

I/Y/T 3x10
Strict T2B 3x10
Banded face pull 3x20

C. Metcon

3-6-9...18-21 (18 min cap)
Wallball (20/14)

Pull-up

50 DU between sets

D. Interval

20 AMRAP, rest 1:00 between rounds

25 KB Swing (53/35)
25 box jump over (24/20)
Run 200m

E. Work Capacity

Row 2x1k, rest 2:00 between
3x500m, rest 1:00 between
4x250m, rest 0:30 between

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#cronusfit #rltw #besomebody #earnit #paytheman

Cronus Fit
10/7/2019
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Functional Fitness

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Happy Monday and welcome to the first week of the CrossFit open. As mentioned last week, Mon/Tues/Wed are normal training days with Monday being a possible re-test day. Today’s training is more of the same workouts that we’ve been using to prep for the Open. Get after it and don’t forget to use #cronusfit in your CrossFit Open profile to be tracked on our leaderboard.


A/B mandatory. Pick 2 out of C/D/E.

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A. Strength

BS 5x3

Work up to heavy triple

B. Accessory

Single arm KB RDL 3x12
Weighted walking lunge 3x20 ea leg
Strict C2BPU 3x8

C. Metcon

15 AMRAP

20 cal row
20 T2B
20 DB Snatch (50/35)

D. Interval

12 E3MOM (4 rounds)

4-8-12
Thruster (115/75), bar facing burpees

E. Gymnastics

For time: 30 ring MU

Every break, 10 burpee box jump over (24/20)

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#cronusfit #rltw #besomebody #earnit #paytheman

Cronus Fit
10/5/2019
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Functional Fitness

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Grab some buddies for today’s metcon. It’s essentially 3 metcons back to back with some rest in between. Think of it as a long interval session. Push each metcon hard, but keep in mind you only have 4 minutes to recover between workouts. The movements are all fairly simple, so you should be able to keep a high cycling rate throughout.

This is our last full week of training before 20.1. For the next 5 weeks, our schedule will look like this:

Mon/Tues/Wed - normal training days

Thurs - active recovery

Fri - Open workout

Sat - Depending on if you want to re-test the open workout - active recovery or normal training

Sun - off/re-test

A/B/C mandatory. D optional.

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A. Strength

Touch and go deadlift 3x5 @75-80%

B. Accessory

Strict T2B 3x12

Pendlay row 3x15

Banded good morning 3x25

C. Metcon

For max reps:

8 AMRAP
3-6-9-12...
Power clean (135/95)
Wall ball (20/14)

Rest 4:00

8 AMRAP
3-6-9-12...
Bar facing burpees
KB Goblet squat (70/53)

Rest 4:00


8 AMRAP
3-6-9-12...
HSPU
50 DU between sets of HSPU

D. Gymnastics

5 rounds, not for time

5 toes to bar
5 pull-up
5 C2BPU
5 bar MU
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#cronusfit #rltw #besomebody #earnit #paytheman

Cronus Fit
10/4/2019
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Functional Fitness

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Friday vibes. Get your training in and enjoy your weekend. Start at around 60% on the oly work and slowly build up. Both metcons have a similar time domain but have different focuses. Get after it.


A/B mandatory. Pick 2 out of C/D/E.

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A. Oly

10 EMOM

1 squat clean
Work up to heavy single

B. Accessory

Bottom up KB press 3x12

Sorenson hold 3x30s

BB Backrack lunge 3x15 ea leg

C. Metcon

5 RFT (12 min cap)

10 devils press (50/35)
25/20 cal row

D. Metcon

2 RFT (12 min cap)

20 T2B
100 DU
15 C2BPU
100 DU
10 bar MU
100 DU

E. Work Capacity

20 min E2MOM (10 rounds)

Row 20/15 cal

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#cronusfit #rltw #besomebody #earnit #paytheman

Cronus Fit
10/3/2019
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Functional Fitness

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Active recovery day. Make sure you’re getting after your prehab and rehab practices. We’ve got a swim for our flush today. Use fins if they’re available. Focus on a nice smooth stroke and moving your body well.


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Active Recovery

10 rounds, not for time

Swim 100m, 10 walking lunge (ea leg), 10 push-ups

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#cronusfit #rltw #besomebody #earnit #paytheman

Cronus Fit
10/2/2019
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Functional Fitness

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Boom boom. Hump day. A couple different pieces today - a light barbell cycling workout or a gymnastics style interval workout. Either way, attack your weaknesses and get after today’s training. We have a well deserved active recovery day tomorrow.


A/B mandatory. Pick 2 out of C/D/E.

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A. Strength

10 EMOM

3 thrusters

Work up to a heavy set of 3

B. Accessory

I/Y/T 3x12

Strict C2BPU 3x8

Banded glute bridge 3x20

C. Metcon

For time (12 min cap)

50 front squat (95/65)
100 DU
50 hang power clean (95/65)
100 DU
50 shoulder to overhead (95/65)

D. Metcon

15 min E3MOM (5 rounds)

20/15 cal AAB
10 HSPU
30 DU

E. Work Capacity

For time:

Run 5k

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#cronusfit #rltw #besomebody #earnit #paytheman

Cronus Fit
10/1/2019
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Functional Fitness

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Tuesday. We’ve got more work capacity on the program today. For the metcon, try to go unbroken on the ground to overhead and “recover” on the burpees. Singles will probably be too slow for this kind of workout. Sprint it. The second metcon is last year’s 19.1. We can be pretty confident we’ll see a similar styled workout this year, so get comfortable being uncomfortable.


A/B mandatory. Pick 2 out of C/D/E.

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A. Oly

6x1 snatch complex (snatch hi pull, power snatch, hang snatch)

Work up to heavy complex for the day

B. Accessory

Banded face pull 3x20

DB Z-press 3x12

BB Front rack box step up 3x15

C. Metcon

For time: (10 min cap)

10-15-20

Power clean and jerk (135/95)

Bar facing burpees

D. Metcon

Open 19.1

15 AMRAP

19 wall ball (20/14)
19 cal row

E. Work Capacity

Row 6x1k, rest 2:00
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#cronusfit #rltw #besomebody #earnit #paytheman

Cronus Fit