Functional Fitness

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Active recovery day. Hop in the pool and get some laps in. Don’t worry too much about getting a good workout, focus more on moving your body. Make sure you’re still stretching and hitting your recovery work. Get a good nights sleep and eat some good food. 2 more days of training for the week.

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Active Recovery

Swim 45 min with fins

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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9/11. A day that will be forever seared into our collective memories as a nation. Use the importance of today to push yourself.

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

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A. Strength

3x10 front squat (from the ground)

Work up to 50-60%

B. Accessory

DB weighted rear lunge 3x10

Single leg KB RDL 3x10

Banded Pallof press 3x20

C. Metcon

12 AMRAP

50' backrack walking lunge (95/65)
12 bar facing burpees
50' backrack walking lunge
12 T2B

D. Interval

15 min E3MOM (5 rounds)

8 strict HSPU
50 DU
8 burpee bar MU

Scale so that you have at least 1 min rest per round

E. Work Capacity

For time:

Row 5k

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Functional Fitness

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Happy Tuesday. For our Oly work today, focus on maintaining good positions through your sets. We need to be able to cycle movements efficiently. The metcon today has 2 pieces, both of which are scored. Thus, you need to maximize your time on part A while still being able to hit a solid snatch. D and E are just pure work capacity pieces

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

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A. Oly

Touch and go squat snatch 6x3 @ ~60-70%

B. Accessory

I/Y/T 3x10

Single arm bent over row 3x10

Banded side shuffle 3x15 ea direction

C. Metcon

On a 10 min clock:

Part A:
For time:
4 RFT
10 thruster (95/65)
10 bar facing burpees

Part B (in remainder): work up to max snatch

D. Metcon

20 AMRAP

8 C2BPU
12 cal row
16 DB Snatch (50/35)

E. Work Capacity

Row 3x2k, rest 3:00

Repeatable paces

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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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.

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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

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’re moving away from the Saturday Suck Fest’s for this cycle. Instead, we’ll have longer metcons, but not to the length of our normal suck fests. There are also caps set for the workouts so that we’re staying on top of managing fatigue and not overtraining. Feel free to scale the workouts as needed so that you’re able to get the intended stimulus out of the workouts. The goal for the first one is to finish the workout, the second workout is to make it to the ring MU’s and to get as many as you can.

A/B/C mandatory. D optional.

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A. Strength

Touch and go deadlift 3x5 @75%

B. Accessory

DB Bulgarian split squat 3x10

BB Floor press 3x8

Strict C2BPU 3x8

C. Metcon

For time: (15 min cap)

50-40-30-20-10
Cal row
WB (20/14)

Rest 5:00

For time: (15 min cap)

20 T2B
100 DU
20 pull-up
100 DU
20 bar MU
100 DU
20 ring MU

D. Gymnastics

8 rounds, not for time

25' HSW into AMRAP kipping HSPU against wall

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday. For the oly work today, try to do the doubles with touch and go reps to work on cycling a moderately heavy bar. The first metcon is essentially a grip workout and will test how well you can strategize the workout. The second metcon will test your ability to move through, and cycle, sets of deadlifts and HSPU’s. You will most likely not finish in the 10 min cap, but try to finish it.

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

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A. Oly

10 EMOM, 2 power clean and jerk @75%

B. Accessory

I/Y/T 3x10

Weighted pullup 3x6

Weighted plank hold 3x30s

C. Metcon

12 AMRAP

24 DB hang clean and jerk (50/35) (switch at 6)
12 T2B
24 alternating DB Snatch (50/35)
12 pull-up

D. Metcon

For time: (10 min cap)

12-9-6
Deadlift (225/175)
HSPU
12-9-6
Deadlift (275/205)
Strict HSPU
12-9-6
Deadlift (315/245)
deficit HSPU (4"/2")

E. Conditioning

20 min E2MOM (10 rounds)

Row 20/15 cal

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Active Recovery Day. We’ll be continuing our trend of active recovery days on Thursday. This way, we’re in the rhythm of hitting Friday’s hard (our primary day doing the Open workout). As far as today, make sure you’re doing your recovery work - stretching, re-hab, pre-hab, and flush.

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Active Recovery

Bike 45 min

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Hump Day. Hopefully you guys are all getting used to the shift in programming style. There is an increased volume, but not as high intensity. Our main focus is to get more efficient at certain movements and get more comfortable strategizing workouts and understanding our limits. Use today’s workouts to figure out how to pace large sets and how to manage fatigue to maximize bar MU’s.

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

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A. Strength

Thruster - work up to heavy max triple for day (at least 4 working sets)

B. Accessory

Banded pallof press 3x10

DB Z-press 3x10

Band face pull 3x20

C. Metcon

For time: (12 min cap)

50 OHS (75/55)
100 DU
50 hang power snatch (75/55)
100 DU
50 bar facing burpees

D. Metcon

20 min E4MOM (5 rounds)

25 wallball (20/14)
15 deadlift (225/165)
10 bar muscle up

Rest remainder

E. Work Capacity

Row 4x5 AMRAP max cals

Rest 2:00

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve got a couple choices on the program today - a “short” barbell cycling metcon or a long ascending barbell metcon. Make sure you’re concentrating on weaknesses and work on improving. Get after it.

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

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A. Oly

Snatch EMOM: start at 60% and add 10/5 per min

B. Accessory

Bottom up KB press 3x10

Pendlay Row 3x8

Ring dip 3x10

C. Metcon

9 min AMRAP

Climb the ladder (2-4-6...)

Hang power clean (95/65)
Thruster (95/65)

30 DU between rounds

(2 HPC, 2 thruster, 30 DU, etc.)

D. Metcon

20 AMRAP

25 bar facing burpees
50 DU
10 power clean and jerk

Ascending weights - (135/95, 155/105, 175/115... ascend 20/10 per round)

E. Work Capacity

Row 8x500m, rest 1:00

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Labor Day. We’re moving into our pre-CrossFit Open cycle. The open starts on Oct 10 this year so we’re doing 5 weeks of prep focusing on classic “Crossfit” workouts to prep for the Open. We’ll be concentrating on the classic movements through multiple time domains. There will be less strength work and the focus will be more on conditioning. As far as today, we’ve got a throwback to 17.1’s Open workout and then some interval work. On the interval work, try to work on developing a repeatable pace that you can sustain.

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

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A. Strength

10 EMOM, 3 BS @ 70%

B. Accessory

Single leg KB RDL 3x10

Strict T2B 3x10

Pistols 3x12 ea leg

C. Metcon

Open 17.1

10-20-30-40-50 DB SN (50/35)

15 Burpee Box Jump over (24/20) between DB SN

D. Interval

4 rounds, rest 2:00 between rounds

Row 40 cal, 20 thruster (95/65)

E. Gymnastics

4 rounds, rest 2:00 between rounds

15 T2B
15 push-ups
15 C2BPU
15 HSPU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve got a little play on the classic “Filthy 50” workout, called the Cronus 50. It’s significantly harder. Grab a buddy to share the misery. The order of the exercises isn’t really significant, so feel free to share equipment.

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A. Strength

Work up to 1RM OHP

B. Saturday Suck Fest

"Cronus 50"

For time:

50 box jump over (30/24)
50 C2BPU
50 KB snatches (70/53)
50 BB backrack walking lunge (25 ea leg) (135/95)
50 shoulder to overhead (135/95)
50 deadlift (275/185)
50 WB (30/20)
50 bar facing burpees
50 cal AAB

C. Strongman

Double KB Overhead walk 5x100'

D. Accessory

Bench 3x5 @ 80%

Fat bar curl 3x15

Banded tricep push down 3x20
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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday. Enjoy the long Labor Day weekend. Get after your clean and jerks today and set a new PR. Today’s training is pretty grip intensive, so make sure you are managing your grip fatigue during training and preventing hand rips.

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

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A. Oly

Work up to 1RM C+J

B. Accessory

Banded face pull 3x20

Bottom up KB press 3x10

Strict T2B 3x10

C. Metcon

10 AMRAP

1k Row buy in

Climb the ladder (1-2-3…)
DB hang squat clean + thruster (50/35)
C2BPU

D. Conditioning

Run 3x1 mile, rest 4:00

E. Gymnastics

8 min AMRAP

10 pull-up
10 T2B
100 DU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Active recovery day. Get in the pool for some laps. Don’t worry too much about distances or strokes. Just get into a nice smooth flow.

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Active Recovery

Swim 45 min

Use fins if available

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Hump Day. Work up to your new DL PR and then enjoy the active recovery day tomorrow. Two more days of training for the week. Make a decision on the AAB in terms of pacing. We want consistent pacing, but we also want it to be difficult to maintain.

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

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A. Strength

Work up to 1RM DL

B. Accessory

Pendlay row 3x6

Paralette L-sit flutter kick 3x20

BB Z-press 3x10

C. Metcon

12 AMRAP

50 DU
25 KB Swing (53/35)
10 C2BPU

D. Conditioning

AAB 8x25 cal, rest 1:1

Consistent pacing

E. Gymnastics

For time:

50 kipping HSPU

Every break, 50 DU
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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Hope everyone hit a solid max yesterday for squats. Keep getting after new maxes this week - it’s always good to see improvement and to develop new metrics for future training cycles.

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

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A. Oly

Work up to 1RM Snatch

B. Accessory

Single leg KB RDL 3x10

Weighted chin up 3x6

I/Y/T 3x10

C. Metcon

12 AMRAP

12 thruster (95/65)
12 GHDSU
12 bar facing burpees

D. Conditioning

20 E2MOM (10 rounds)

100m sprint - 25m length x 4 times

E. Gymnastics

3 RFT

8 bar MU
Run 200m
8 strict HSPU
Run 200m
8 burpee to 6" target

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#cronusfit #rltw #besomebody #earnit #paytheman