Functional Fitness

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Today’s all about the core/hip extension. We’ve had gassers on the program before, but if you’re unfamiliar, measure out a 50m stretch. A gasser is 3 down and backs, for a total of 6 lengths, 300m.

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

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A. Strength

Deadlift 1x5@ 65%, 1x5@75%, 1x5+@85%

B. Accessory

BB Z-press 3x8
Weighted chin up 3x10
Weighted hip thrust 3x20

C. Conditioning

30 min E3MOM (10 rounds)
300m gasser (50m length, 3 down/back)

D. Metcon

For time
1-2-3... 9-10
Sandbag over shoulder (150/100)
Ring dip

E. Metcon

12 AMRAP
10 power clean (135/95)
12 back squat (135/95 from ground)
14 box jump over (24/20)

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#cronusfit #rltw #besomebody #earnit #paytheman