12/15/18

Functional Fitness

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Happy Saturday. Grab a buddy for today’s Suck Fest - the Cronus Fifty, a play on the classic Crossfit Filthy Fifty. Each person is responsible for 50 reps of the exercise, so come up with a good plan between you and your buddy to maximize the work time. If you don’t have a buddy, enjoy the workout on your own. On the sled pushes, we’re shooting for something AHAP, you should be struggling to push at a walking pace. If you’re able to push it at a jogging pace, go heavier.

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A. Strength

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

B. Saturday Suck Fest

"Cronus 50" - with a partner.

Each partner is responsible for 50 reps (do a total of 100 as a team). Break/split as needed, but each partner must do 50 reps.

50 box jump over (30/24)

50 C2BPU

50 KB snatches (70/53)

50 BB backrack walking lunge (25 ea leg) (135/95)

50 shoulder to overhead (135/95)

50 deadlift (275/185)

50 WB (30/20)

50 bar facing burpees

50 cal AAB

C. Accessory

Bench 4x5 @ 80%

Floor press 3x8

BB curl 3x15

D. Strongman

Sled push 5x100’ AHAP

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#cronusfit #rltw #besomebody #earnit #paytheman