CronusFit

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4/29/2022

Functional Fitness

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Lot of work capacity today. Make sure you’re paying attention to your body and titrating your volume/intensity for the day. It’s a long off season.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Oly

Clean complex (squat clean, hang squat clean, front squat, jerk) 6x2

B. Accessory

B1. Weighted rear lunge 4x10
B1. BB upright row 4x10
B1. Dragon flag 4x6

C. Conditioning

Run 4 rounds of (800-400-200)
Rest walk 1:00 between distances, Rest 4:00 between sets

D. Work Capacity

For time
2k row
50 single arm devils press (50/35)
50 T2B
50 lateral burpee over DB
50 DB single arm thruster (50/35)
2k row
Use 2 DB's but only press 1 DB when doing thruster. Alternate arms

E. Gymnastics

16 EMOM, alternating
4 muscle up (ring or bar)
16 pistols
8 pullups
32 air squats

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