1/6/2020

Functional Fitness

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If you don’t have access to a trap bar, a barbell deadlift is okay as well. The metcon is a classic “Crossfit” workout with some intensity. You should be able to do everything unbroken, the question is how much do you want to suffer on the bike. The interval piece is also straightforward. You should finish the squats/swings with about 1-2 minutes left, so keep yourself honest on the wall walks and keep the intensity high. For the conditioning piece, it’s meant to be done at a full send. Take the full rest period and try and recover for the next effort.

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

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A. Strength

Trap bar deadlift
Touch n go 5x8

B. Accessory

Weighted pull up 3x8
BB RDL + shrug 3x10
Strict T2B 3x10

C. Metcon

4 RFT
15/12 cal AAB
12 pull up
9 DB thruster (50/35's)

D. Interval

4x4 AMRAP, rest 2:00
25 sandbag squats (100/70)
25 KB Swing (70/53)
AMRAP wall walk in remainder

E. Conditioning

5 rounds, rest 3:00 between
25/20 cal AAB

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