Functional Fitness

_________________________________________________

Happy New Year crew. Since Crossfit announced the schedule a little early, we’ll skip the deload week and transition into our Open prep cycle. It’ll give us about 7 weeks of training before 22.1. We’re going to concentrate on “crossfit” movements and metcons. The strength work is meant to maintain your strength, and not increase it. You should focus all of your attention on the metcon/interval work.

A/B mandatory. Pick 2 from C/D/E.

_________________________________________________

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. Interva

l5x3 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