Functional Fitness

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Happy Monday. We’ve got about 5 more weeks until the open. We’ll starting emphasizing some movements that’ll probably get tested in the open. It might get a little monotonous, but you have to train for the task at hand. The first metcon is a nice breather, the thrusters/DU should be unbroken, so your burpees should be your “rest”. For the interval piece, push the pace and use the rest periods in between to recover your legs. For the gymnastics piece, choose a rep that you can finish unbroken through all 4 rounds.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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A. Strength

12 min E2MOM (6 rounds)
3 back squats
Work up to heavy triple (start ~70%)

B. Accessory

Single leg RDL 3x12
Weighted pull up 3x8
Dragon flag 3x6

C. Metcon

5 RFT
12 thruster (95/65)
9 bar facing burpees
60 DU

D. Interval

4 rounds, rest 2:00 between
12-9-6
Cal AAB
Box jump over (24/20)
shoulder to overhead (95/65)

E. Gymnastics

12 EMOM, alternating
3-5 bar MU
12-20 alternating pistols
20 abmat situps

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#cronusfit #rltw #besomebody #earnit #paytheman