1/11/2020

Functional Fitness

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So we got news last week that the Open’s going to be 3 weeks this year with a couple options. As a result, we’re going to modify our programming slightly to focus more on the movements/implements that the Open will include. As a result, we won’t be incorporating rowing as much into our metcons. The metcon today is a good piece to practice pacing. Practice your ability to cycle the box step overs. Everything should be unbroken. For the interval piece, the goal is to work on barbell cycling, so hold on a little more than you’re comfortable, and rest at the end. Finally, for the gymnastics piece, scale the bar MU’s up/down, they should be unbroken. You should be working ~50 seconds for the AAB.

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

B. Accessory

Single leg KB RDL 3x12 ea leg
Weighted chin up 3x6
Strict T2B 3x10

C. Metcon

20 AMRAP
400m run
10 DB box step over's (50/35's over 24/20)
20 KB swing (70/53)

D. Interval

20min E4MOM (5 rounds)
15 power snatch (115/75)
15 bar facing burpees
15 OHS (115/75)

E. Gymnastics

12min EMOM, alternating
15/12 cal AAB
6-8 bar MU

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#cronusfit #rltw #besomebody #earnit #paytheman