8/26/2019
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Functional Fitness

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Test week. Work up to a 1RM on your big lifts. Like in previous test weeks, testing our 1RM's is the goal for the week. Everything else is secondary. As a result, everything else is a "mini-deload" in terms of reduced volume so that the lifts are our primary goal. I suggest following this rep scheme to work up for a 1RM - 50%x5, 60%x4, 70%x2, 80%x2, 85%x1, 90%x1, 95%x1, 97.5%x1, 100%x1, 102.5%x1, and then go from there. Find a balance between jumps and not getting too tired. Then when you hit a PR, don't let that get to your head. Keep going up.

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

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A. Strength

Work up to 1RM Back Squat

B. Accessory

BB Good morning 3x10

BB front rack box step up (24/20)

Bent over row 3x10

C. Metcon

12 AMRAP

Row 20/15 cal
15 DB thruster (50/35)

D. Conditioning

Run 5x600m, rest 2:00

Consistent pacing

E. Gymnastics

3 RFT

100 DU
50 air squat
25 T2B
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Cronus Fit
8/24/2019
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Functional Fitness

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Today's suck fest is all about odd object conditioning and getting comfortable being uncomfortable. There’s no “easy” way to move a sandbag, you just have to do it. Keep moving.

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A. Strength

OHP 4x6 @ 75%

B. Saturday Suck Fest

5 RFT

Run 400m carrying sandbag (100/50)
10 Sandbag G2O
20 burpee over sandbag
30 Sandbag squats (hold however you want)

C. Strongman

Zercher carry 5x100' AHAP

D. Accessory

BB Bench 3x6

EZ bar curl 3x12

EZ bar skull crusher 3x15

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Cronus Fit
8/23/2019
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Functional Fitness

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Happy Friday guys and gals. A couple more day this week, and then we’re moving into a test week next week to see how far we’ve come since we started this cycle. Touch and go’s are probably a bad idea for the metcon today, quick singles or doubles will probably be the way to go. For the conditioning piece, you’re going to want to increase your pace between sets as you progress. Rest 1:1 between.


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

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A. Oly

C+J 4x2 @ 80%

B. Accessory

Banded face pull 3x20

DB Z-press 3x10

BB bent over row 3x10

C. Metcon

For time:

50 power clean (185/125)

Every 1:00 including 0:00, 5 lateral burpees over bar

D. Conditioning

For max distance:

Row 7-6-5-4-3-2-1 minutes

Rest 1:1. Adjust pace accordingly

E. Gymnastics

5 rounds, for quality (not time)

5+1 ring MU (ring MU with extra dip)
5 strict chest to ring pull up (false grip)
5 strict toes to ring

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#cronusfit #rltw #besomebody #earnit #paytheman

Cronus Fit
8/23/2019

Functional Fitness

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

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Cronus Fit
8/22/2019
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Functional Fitness

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Active recovery day. Get after your mobility and recovery work.


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Active Recovery

45 min AAB

Every 3 minutes, 10 squats, 10 pushups

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Cronus Fit
8/21/2019
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Functional Fitness

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Hump Day. Nothing crazy on the program for today. Enjoy the recovery day tomorrow.


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

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A. Strength

DL 4x6 @ 75%

B. Accessory

Weighted pull up 3x6

Single leg KB RDL 3x10

Weighted plank hold 3x30s

C. Metcon

For time:

40 DB box step over (50/35's over 24/20”)
30 DB thrusters (50/35)
20 Devils press (50/35)

D. Conditioning

Row/ski 6x500, rest 1:00

E. Gymnastics

8 AMRAP

50' HSW
50 DU

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Cronus Fit
8/20/2019
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Functional Fitness

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For the conditioning piece, go as long as you can until you hit failure on death by burpees. Use the assault bike as a “recovery” between burpees.


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

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A. Oly

Snatch 4x2 @ 80%

B. Accessory

I/Y/T 3x10

Landmine cauldron 3x10 ea direction

Bottom up KB press 3x10

C. Metcon

12 AMRAP

10 bar muscle up
15 OHS (95/65)
20 bar facing burpees

D. Conditioning

EMOM, alternating
Odd: 15/12 cal AAB
Even: Death by burpees
Go until failure on death by burpees

E. Gymnastics

12 E3MOM (4 rounds)

20 air squats
15 GHDSU
10 HSPU

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#cronusfit #rltw #besomebody #earnit #paytheman

Cronus Fit
8/19/2019
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Functional Fitness

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We’re hitting a mini-deload week before we max out next week and then transition into our next mesocycle to prep for this year’s crossfit open. So this week we’re still hitting the same type of training but with a slightly reduced volume and intensity so that we can test our maxes next week. Get after it.


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

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A. Strength

BS 4x6 @ 75%

B. Accessory

Weighted Sorensen hold 3x20s

Strict T2B 3x10

BB backrack lunge 3x10

C. Metcon

3 RFT

500m row
20 push press (115/75)
20 T2B

D. Conditioning

Run 3x1200m, rest 3:00

Pace at 2 mile pace

E. Gymnastics

12 EMOM, alternating

8 strict C2BPU
20 pistols
12 burpee to 6" target
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#cronusfit #rltw #besomebody #earnit #paytheman

Cronus Fit
8/17/2019
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Functional Fitness

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Saturday Suck Fest is a good one today. Don’t get caught up in the amount of work you have to do - focus on one round at a time and slowly chip away at the total rounds. Do the burpee box overs like getting over a wall - don’t bother standing up on top of the box - just get over it. Grab some buddies and share the misery.

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A. Strength

OHP 1x5@ 75%, 1x3@85%, 1x1+@95%

B. Saturday Suck Fest

10 RFT with vest (20/14)

Run 800m
10 DB Man makers (50/35)
10 burpee box over (48/36)
3 rope climbs

C. Strongman

Farmer carry 5x100' AHAP

D. Accessory

Banded BB speed bench 6x3

BB curl 3x12

Banded tricep extension 3x25

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#cronusfit #rltw #besomebody #earnit #paytheman

Cronus Fit
8/16/2019
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Functional Fitness

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Happy Friday. Get after today’s training, ladies and gents, and enjoy your weekend. We’ve got a lot of good pieces today, so make sure you’re working on your weaknesses and improving. Enjoy


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

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A. Oly

C+J 2@60%, 2@70%, 2@80%, 2x2@85%, 2x2@90%, 2x1@95%

B. Accessory

I/Y/T 3x10

Weighted pistol 3x8

Banded pallof press 3x20 ea direction

C. Metcon

15 AMRAP

5 ground to overhead (185/125)
10 HSPU
20 KB swing (70/35)
30 DB Snatch (50/35)

D. Conditioning

Run 3 sets of (200m, 400m, 200m, 800m)

Rest walk 2:00 between reps, rest 5:00 between sets

E. Gymnastics

5 rounds, not for time:

Max rep strict HSPU into max second handstand hold
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Cronus Fit
8/15/2019
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Functional Fitness

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Active recovery day. You all should have the hang of it by now, but get your body moving and blood flowing. Make sure you’re getting some good sleep and getting your mobility work in. 2 more weeks and then we’re going to be ramping up the intensity for our pre-open prep cycle.

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Active Recovery

Bike 1 hour

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#cronusfit #rltw #besomebody #earnit #paytheman

Cronus Fit
8/14/2019
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Functional Fitness

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Hump Day. Today’s metcon piece is very grippy. Going from DU into the double KB snatch will be hard to hold on for all 30 snatches. Enjoy the rest day tomorrow.


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

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A. Strength

DL 1x5@ 75%, 1x3@85%, 1x1+@95%

B. Accessory

BB good morning 3x10

Weighted plank hold 3x30s

Banded face pull 3x20

C. Metcon

3 RFT

Run 400m
100 DU
30 double KB snatch (35/20)

D. Conditioning

Row 10x500m, rest 1:00

Consistent pacing

E. Gymnastics

8 AMRAP

10 C2BPU
10 burpee box jump over (24/20)

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#cronusfit #rltw #besomebody #earnit #paytheman

Cronus Fit
8/13/2019
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Functional Fitness

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We’ve got a solid descending chipper for the metcon today. It’ll get heavy quick, so make sure you are strategizing your approach. For the metcon piece, make sure you are staying consistent on your sprints and accelerating on each turn around.


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

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A. Oly

SN 2@60%, 2@70%, 2@80%, 2x2@85%, 2x2@90%, 2x1@95%

B. Accessory

Weighted strict C2BPU 3x6

Pendlay row 3x8

Bottom up KB Press 3x10

C. Metcon

For time:

Row 500m
30 shoulder to overhead (95/65)
30 T2B
Row 500m
20 shoulder to overhead (135/95)
20 T2B
Row 500m
10 shoulder to overhead (185/125)
10 T2B

D. Conditioning

20 min E2MOM

Sprint 100m 2x 25m down-back’s

E. Gymnastics

For time:

10-8-6-4-2 ring MU
10 HSPU between sets

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#cronusfit #rltw #besomebody #earnit #paytheman

Cronus Fit
8/12/2019
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Functional Fitness

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Happy Monday. We’ve got 3 more training weeks before we transition into our Crossfit open prep cycle starting 9/2 (Labor Day weekend) for 6 weeks of prep before the Crossfit open kicks off on Oct 10. We’re doing heavy sets this week, a mini-deload next week, and then a test week to close out August. Nothing crazy on our program today. Get after it.


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

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A. Strength

BS 1 1x5@ 75%, 1x3@85%, 1x1+@95%

B. Accessory

Single leg KB RDL 3x10

BB front rack single leg box step up 3x10

Strict T2B 3x10

C. Metcon

5 RFT

10 thruster (115/75)
15 burpee box jump over

D. Conditioning

Row/ski 3x3k, rest 5:00

E. Gymnastics

For time:
100 GHDSU
100 pistols (total)
100 DU
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#cronusfit #rltw #besomebody #earnit #paytheman

Cronus Fit
8/10/2019
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Functional Fitness

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Happy Saturday. Enjoy today’s suck fest. It’s a grinder. Keep moving through the workout. Don’t focus on the reps - just take each rep at a time. It’ll eventually end.

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A. Strength

OHP 1x3@ 70%, 1x3@80%, 1x3+@90%

B. Saturday Suck Fest

For time:

Run 1 mile
50 sandbag/dball over shoulder (150/100)
Run 1 mile
25 rope climbs
Run 1 mile
50 DB box step over (70/50's over 24/20" box)


C. Strongman

Yoke carry 5x100' AHAP

D. Accessory

DB Bench 3x12

DB curl 3x15

Weighted ring dip 3x15

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#cronusfit #rltw #besomebody #earnit #paytheman

Cronus Fit