11/23/2020

Functional Fitness

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Hope everyone crushed test week last week. We’re now transitioning into our CrossFit Open prep cycle. It’ll be a 12 week cycle where we’ll be focusing more on “Crossfit”-y movements and workouts. You’ll have the option to choose between different pieces to work on your weaknesses before we hit the open.

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 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
15-30-45... DU
Run 100m between rounds

D. Interval

5x3 AMRAP (max burpees), rest 1:00
500m row
Max burpee box jump over (24/20)

E. Gymnastics

10 min Handstand walk practice

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#cronusfit #rltw #besomebody #earnit #paytheman