1/9/2023

Functional Fitness

_________________________________________________

Hopefully you guys all got some great results from test week. We’re going to transition into our Open prep and then into the Crossfit Open on Feb 16. That means we’ll have 5 weeks of formal training and then a half week before 23.1. The goal of the prep cycle is to up the intensity and train some of the “high yield” movements of the open (the movements that occur every year). You guys should have a great base so now it’s just time to tidy things up.

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

_________________________________________________

A. Strength

12 min E2MOM (6 rounds) 3 back squat, work up to heavy triple

B. Accessory

Weighted pistol 3x8
Single leg RDL 3x10
Strict T2B 3x10

C. Metcon

12 AMRAP
3-6-9... HSPU
3-6-9… T2B
Row 16/14 cal between

D. Interval

5x3 AMRAP, rest 1:00
20/16 cal row
Max burpee box jump over (24/20)

E. Gymnastics

10 AMRAP
2-4-6... wall walk
20-40-60... double under

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman