Functional Fitness

_________________________________________________

Hope everyone had a good weekend. Back on the grind for week 2 of our Crossfit Open prep cycle. Interval work is an important facet of this cycle as we’re working on pushing our ability to endure periods of high intensity and then recover for repeatable sessions. Nothing crazy on the program today, just several good pieces of work to get after.

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

_________________________________________________

A. Strength

Pause BS 5x3 (2 second pause in hole)

Work up to heavy set of 3

B. Accessory

Weighted Sorensen hold 3x30s

Band pull aparts 3x25

L-sit pull-up 3x10

C. Metcon

AMRAP 12

300' Single arm DB overhead lunge (50/35) - 12x25' segments
50 DB box step over (single 50/35)
50 DB Snatch (50/35)
50 HSPU
AMRAP Handstand Walk

D. Interval

4x4 AMRAP, rest 2:00

Run 200m
15 KB swing (70/53)
15 T2B
15 lateral burpee over KB

E. Gymnastics

16 EMOM, alternating (4 rounds)

100 DU
15 GHDSU
AMRAP ring MU
Rest

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman