8/15/2018

Functional Fitness

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Hump Day. Enjoy the day off tomorrow. Nothing crazy on the program for today, just some more grunt work pieces. We're starting to write the next cycle, which is going to be an almost 6 month off-season cycle looking to build strength in our basic lifts. It'll be pretty much just bread and butter strength and aerobic work as we prep for next year's Crossfit Open cycle.

A/B/E mandatory. Choose C or D based on weaknesses.

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A. Strength

DL - 3@85%, 2@90, 1@95, 3@90, 2x1@97.5, 3@95

B. Work Capacity

For time: Row 300/250 cal, 20 min time cap

Every 2:00, including 0:00, 8 burpee box jump over (24/20)

C. Metcon

12 AMRAP

60 DU, 30 box jump (24/20), 15 C+J (135/95)

D. Gymnastics

4 RFT, rest 2:00 between rounds

30 pistols (total), 20 GHDSU, 10 HSPU

E. Accessory

Barbell good morning 3x10

Single Arm bent over KB/DB Row 3x10

BB overhead walking lunge 3x10

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#cronusfit #rltw #besomebody #earnit #paytheman