Functional Fitness

_________________________________________________

Happy Monday. We’re back at it. Hopefully you guys are acclimating to the increased intensity. We’ve got more of the same, keep after it and it’ll pay off in the open.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

_________________________________________________

A. Strength

Back squat 4x8

B. Accessory

Single leg KB RDL 3x12
Chin up 3x10
Kneeling banded Paloff Press 3x20

C. Metcon

12 AMRAP
5 squat clean (185/125)
10 T2B
15/12 cal row

D. Interval

8 rounds, rest 1:1
5 thruster (95/65)
9 C2BPU
5 thruster (95/65)

E. Gymnastics

Death by HSPU
EMOM until failure
3-6-9...

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

We’re going to take a short break from our Saturday Suck Fests. Instead, we’ll be hitting some longer metcons in a sort of interval work pattern.

_________________________________________________

A. Strength

Deadlift 5x3 - work up to heavy triple

B. Accessory

BB good morning 3x8
GHDSU 3x15
BB back rack rear lunge 3x10 ea leg

C. Metcon

For time: (15 min cap)
50-40-30-20-10
Cal row
WB (20/14)

Rest 10:00

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 AMRAP
5 unbroken bar MU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Happy Friday Crew. Pretty straightforward pieces today. Keep after it.

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

_________________________________________________

A. Oly

8 EMOM 1 C+J - work up to heavy single

B. Accessory

Bottom up KB press 3x8
Weighted chin up 3x6
Banded face pull 3x20

C. Metcon

17.1
For time
10-20-30-40-50 DB Snatch (50/35)
15 burpee box jump over (24/20)

D. Metcon

12 AMRAP
7 muscle ups
50 pistols
100 DU

E. Conditioning

20 min E2MOM (10 rounds)
20/14 cal AAB

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Active recovery work day. Pick whatever low impact cardio you want to do. Don’t forget your prehab/stretching/mobility work.

_________________________________________________

Active Recovery

45 min low impact cardio

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Hump Day. Hopefully you guys are enjoying the open prep work. Keep the intensity up and focus on quality of movements as we transition into the Open.

_________________________________________________

A. Strength

10 min EMOM
3 thrusters - work up to heavy triple from the ground

B. Accessory

BB RDL + Shrug 3x10
Single arm bent over row 3x12
Kneeling banded Paloff press 3x20

C. Metcon

For time:
50 OHS (75/55)
100 DU
50 hang power Snatch (75/55)
100 DU
50 squat snatch (75/55)

D. Interval

5 rounds, rest 2:00 between
20 box jump over
15 squat clean (115/75)
10 ring dips

E. Conditioning

Row/ski 4x1k, rest 2:00

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Make sure you guys are focusing on your weaknesses and choosing the pieces that address your weaknesses.

A/B mandatory. Pick 2 from C/D/E.

_________________________________________________

A. Oly

12 min E2MOM (6 rounds)
Snatch + 2 OHS + hang snatch - work up to heavy complex

B. Accessory

Pendlay row 3x8
Bulgarian split squat 3x8
I/Y/T 3x10

C. Metcon

6 RFT
12 thruster (95/65)
12 bar facing burpees
12 pullup

D. Metcon

20.2
20 AMRAP
AMRAP in 20 minutes
4 DB Thrusters (50/35)
6 T2B
24 double unders

E. Interval

15 min E3MOM (5 rounds)
6 bar MU
24 alternating DB Snatch (50/35)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Happy New Year crew. Since Crossfit announced the schedule a little early, we’ll skip the deload week and transition into our Open prep cycle. It’ll give us about 7 weeks of training before 22.1. We’re going to concentrate on “crossfit” movements and metcons. The strength work is meant to maintain your strength, and not increase it. You should focus all of your attention on the metcon/interval work.

A/B mandatory. Pick 2 from C/D/E.

_________________________________________________

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
3-6-9… T2B
Row 16/14 cal between

D. Interva

l5x3 AMRAP, rest 1:00
20/16 cal row
Max burpee box jump over (24/20)

E. Gymnastics

10 AMRAP
2-4-6... wall walk
20-40-60... double under

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Happy New Year crew. Hope you guys are ready to get after it this year. Put in the time and effort, and crush it on the back end.

_________________________________________________

A. Strength

Work up to 1RM OHP

B. Saturday Suck Fest

"The Regiment"
5 RFT
75 burpees
75 KB swing (53/35)
75 bodyweight squats
Run 800m

C. Strongman

Farmer carry as far as possible with 2x70/53 KB's

D. Accessory

Max rep 185/105 bench
Barbell curl 3x12
Weighted dip 3x12

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Happy Friday crew, and happy New Years Eve. We’ve couple more days of training before a quick deload week before hitting our pre 2022 crossfit open prep cycle. Get after it, and enjoy your NYE.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

_________________________________________________

A. Oly

Work up to 1RM C+J

B. Accessory

Weighted pistol 3x8 ea leg
BB RDL 3x10
I/Y/T 3x10

C. Conditioning

5k row for time

D. Metcon

For time
21-15-9 thruster (95/65)
12-9-6 muscle up

E. Metcon

3 RFT
30 cal row
20 GHDSU
10 sandbag over shoulder (150/100)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Active recovery/conditioning day. See how long it takes you to swim 1 mile. It's a decent benchmark for your overall conditioning.

_________________________________________________

Active Recovery

Swim 1 mile

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

For the interval piece, alternate movements every round as well as increase the thruster weight as annotated. Hopefully you guys are seeing the fruit of your labor in your new maxes.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

_________________________________________________

A. Strength

Work up to 1RM Deadlift

B. Accessory

BB backrack rear lunge 3x8 ea leg
Landmine cauldron 3x10 ea direction
Kneeling banded paloff press 3x20

C. Conditioning

Run 3x1 mile, rest 4:00 between

D. Metcon

Cindy
20 AMRAP
5 pullups
10 pushups
15 squats

E. Interval

3x6 AMRAP, rest 3:00
15/12 cal AAB
12 T2B/pullup/C2BPU
9 thruster (95/65, 115/75, 135/95)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

The relatively short pieces this week are intentional as we test maxes. On the other hand, testing a new 1RM also shouldn’t destroy your body as well. Be intelligent with your attempts and have fun.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

_________________________________________________

A. Oly

Work up to 1RM Snatch

B. Accessory

Pendlay row 3x8
Bottom up KB press 3x12 ea arm
Banded facepull 3x20

C. Conditioning

E2MOM (until failure)
10-12-14... cal AAB

D. Metcon

DT
5 RFT
12 deadlift (155/105)
9 Hang power clean
6 push jerk

E. Gymnastics

For time:
30 kipping HSPU
150 DU
20 strict HSPU
150 DU
10 deficit HSPU (4/2")

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

We’ve got a little change in plans as Crossfit announced the open starting on Feb 24. As a result, we’ll make this week our test week, deload during the first week of 2022, and then transition into our crossfit open prep cycle, which will be a short 7 weeks. For this week, work up to a heavy single and see how much you’ve improved since we started our strength cycle 4 months ago. Get after it.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

_________________________________________________

A. Strength

Work up to 1RM Backsquat

B. Accessory

Single leg KB/DB RDL 3x10
Strict C2BPU 3x8
Strict T2B 3x10

C. Conditioning

2k row for time

D. Metcon

For time
50-40-30-20-10 wallball (20/14)
100-80-60-40-20 double under

E. Interval

5 rounds, rest 1:00 between
20 wallball (20/14)
20 jump lunges (total)
200m run

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Merry Christmas Crew. For today, if you want to train, we’ve got a 12 days of Xmas workout - equipment and non equipment. If you aren’t able to hit training, make it up tomorrow. Enjoy.

_________________________________________________

A. Strength

OHP 1x3@ 70%, 1x3@80%, 1x3+@90%

B. Saturday Suck Fest

12 days of Cronus
1 - 30 DU
2 - Snatch (135/95)
3 - Muscle up
4 - Devils Press (50/35)
5 - HSPU
6 - Burpee box jump over (24/20)
7 - C2BPU
8 - BB weighted rear lunge (135/95)
9 - cal AAB
10 - T2B
11 - Power clean (135/95)
12 - Shoulder to overhead (135/95)

12 Days of Christmas
1 200m run
2 HSPU
3 pistols (ea leg)
4 Yoga pushups
5 V-up
6 jump squats with leg tuck
7 burpees
8 jump lunges ea leg
9 shoulder taps (ea side)
10 hollow rocks
11 broad jumps
12 wall walks

C. Strongman

Farmer carry 5x100' AHAP

D. Accessory

BB floor press 3x12
Weighted dip 3x10
EZ bar curl 3x15

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Some pretty straightforward and pieces for today’s training. If your gym is closed, feel free to modify the workouts for what you have available. Enjoy your Christmas Eve.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

_________________________________________________

A. Oly

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

B. Accessory

BB RDL + shrug 3x10
Weighted chin up 3x8
Banded face pull 3x20

C. Conditioning

AAB for max cals
5x5 min, 2:00 recovery between

D. Metcon

4 RFT
750m row
40 wall ball (20/14

)E. Gymnastics

For time
30 ring MU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman