1/7/2019

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Functional Fitness

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Happy Monday. We’ve got a couple options for you, as we’re starting our next cycle - our CrossFit Open cycle. It’ll be a 6 week preparation cycle in addition to 5 weeks of the Open. We’ll primarily focus on maintaining our strength that we’ve gained this offseason while improving our “CrossFit Fitness”. In addition we’re also including a deload option for this week if you feel that your body needs it. Otherwise, feel free to start prepping for the 2019 Open.

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

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A. Strength

10 EMOM, 3 BS @ 75%

B. Metcon

Open WOD 17.1

10-20-30-40-50 DB SN (50/35)

15 Burpee Box Jump over (24/20) between DB SN

C. Interval

4 rounds, rest 2:00 between rounds

Row 20 cal, 20 thruster (95/65)

D. Gymnastics

6 rounds, rest as needed between

12 C2BPU into 6 bar MU

E. Accessory

Single leg KB RDL 3x10

Strict T2B 3x10

Single arm DB OHS 3x10 ea arm

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Deload

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A. Strength

Squat 4x8 @ 60%

B. Metcon

20 min AMRAP
200m sandbag run (50/30), 10 thruster (95/65), 10 bar facing burpees

C. Accessory

Standing DB neutral grip press 3x15

Single leg KB RDL 3x10

Single arm KB Overhead lunge 3x10

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#cronusfit #rltw #besomebody #earnit #paytheman

Cronus Fit