Functional Fitness

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Today’s metcon is a good one. It’s a big chipper with high rep movements. The question is, how will you approach this workout? How often do you break and how much are you going to rest in between sets? The GHDSU will tax your core and hip flexors, which will make your front squats harder, which will make your shoulder to overhead more difficult. This workout is all about managing fatigue - you gon learn today.

The conditioning piece comes directly from Concept2’s workouts of the day. Use this as a learning opportunity to dial in stroke efficiency and wattage. Take the opportunity to improve on your technique and to pace.

A/B/C mandatory. D/E optional.

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A. Oly

3 pos hang clean(hi hang, knees, and low hang) 5x2 @ 70%

B. Metcon

For time:

1k Row
50 GHDSU
50 front squats (135/95)
50 shoulder to overhead (135/95)

C. Accessory

Bottom up KB press 3x10

Double KB front rack box step up 3x8 ea leg

Strict T2B 3x12

D. Conditioning

Row 28 min

7 min @ 18 spm
6 min @ 20 spm
5 min @ 22 spm
4 min @ 24 spm
3 min @ 26 spm
2 min @ 28 spm
1 min @ 30 spm

E. Gymnastics

Accumulate 300' HSW

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#cronusfit #rltw #besomebody #earnit #paytheman