12/27/2021

Functional Fitness

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We’ve got a little change in plans as Crossfit announced the open starting on Feb 24. As a result, we’ll make this week our test week, deload during the first week of 2022, and then transition into our crossfit open prep cycle, which will be a short 7 weeks. For this week, work up to a heavy single and see how much you’ve improved since we started our strength cycle 4 months ago. Get after it.

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

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A. Strength

Work up to 1RM Backsquat

B. Accessory

Single leg KB/DB RDL 3x10
Strict C2BPU 3x8
Strict T2B 3x10

C. Conditioning

2k row for time

D. Metcon

For time
50-40-30-20-10 wallball (20/14)
100-80-60-40-20 double under

E. Interval

5 rounds, rest 1:00 between
20 wallball (20/14)
20 jump lunges (total)
200m run

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#cronusfit #rltw #besomebody #earnit #paytheman