8/2/2019

Functional Fitness

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Friday. Get after today’s training and enjoy your weekend. A couple chippers to choose from and then an interesting conditioning piece. We want to focus on being able to row based on feel/sound. The intent is to learn how to stay consistent over 5 minute intervals without having to rely on the monitor.

A/B mandatory. Pick 2 out of C/D/E.

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A. Oly

C+J 2@60%, 2@70%, 2@80%, 2x2@85%, 2x2@90%

B. Accessory

Banded facepull 3x20

DB/KB Bulgarian split squat 3x10

Weighted pullup 3x8

C. Metcon

For time:

40 DB Snatch (70/50)
Run 400m
40 C2BPU
Run 400m
40 WB (30/20)
Run 400m

D. Conditioning

Row 5x5 min, rest 2:00

Row for calories. Cover the monitor. Use the first 5 min to set your goal cals. For every 1 cal over/under the first interval, do 1 burpee over the rower. Must complete burpees in the 2:00 rest window

E. Gymnastics

2 RFT

10 bar MU
20 HSPU
30 GHDSU
40 walking lunges (total)

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#cronusfit #rltw #besomebody #earnit #paytheman