12/14/2020

Functional Fitness

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We’re onto week 4 of our Open prep cycle. Work up to a heavy triple on backsquats today. Start at roughly 70% and work up. The first metcon will be a good test of your pacing ability. You should be able to hit the majority of the sets unbroken but expect to hit some fatigue in the back end. The interval piece should be done fast and recover on the rest.

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

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A. Strength

12 min E2MOM (6 rounds)
3 back squats - work up to heavy triple

B. Accessory

BB backrack rear lunge 3x10 (ea leg)
Single leg KB/DB RDL 3x12 (ea leg)
Strict T2B 3x10

C. Metcon

6 RFT
25 wallball (20/14)
10 C2BPU

D. Interval

4 RFT, rest 1:30 between rounds
15 bar facing burpees
10 front squat (185/125)
5 deficit strict HSPU (4/2")

E. Gymnastics

8 AMRAP
4 unbroken muscle ups

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#cronusfit #rltw #besomebody #earnit #paytheman