Functional Fitness

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Happy Veterans Day, crew. Enjoy the long weekend and get after some free food. Tomorrow’s Suck Fest will be a Veterans Day workout. For the gymnastics piece today, climb the ladder until your form starts to suffer, don’t go to failure.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Oly

C+J 2@60%, 2@70%, 2@80%, 2x2@85%, 3x2@90%

B. Accessory

BB bent over row 3x12
BB front rack box step up 3x10 ea leg
Banded face pull 3x20

C. Conditioning

Row
7-6-5-4-3-2-1 minutes
Light row 1:00 between

D. Interval

4 rounds, rest 2:00
250m row
12 rower facing burpees
250m row
24 DB snatch (50/35)

E. Gymnastics

5 rounds, rest as needed
1-2-3... strict HSPU
1-2-3... kipping HSPU
Climb the ladder

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Active recovery/conditioning work today. Hop in the pool and rest as needed between interval sets. Feel free to mix up the strokes.

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Active Recovery

Swim 4x250m
4x100m

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Hump day. You’ll get a pretty good pump from the metcon today. The volume/intensity today isn’t as high as earlier in the week to give you guys a bit of a break. Enjoy the rest day tomorrow.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Strength

Deadlift 1x5@ 75%, 2x3@85%, 1x1+@95%

B. Accessory

Snatch grip pendlay row 3x10
Weighed chin up 3x8
Weighted hip thrust 3x20

C. Conditioning

20 min E2MOM (10 rounds)
20/16 cal row

D. Metcon

20 AMRAP
200m run
15 DB bench (70/50)
12 ring dip

E. Interval

8 rounds, rest 1:00 between
20/16 cal AAB
16 KB goblet squat (53/35)
12 hand release pushups

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Work on your cycling for the metcon piece today between the pullups and T2B. The wallball/devils press can be somewhat of a “break” to allow your grip to recover.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Oly

Snatch 2@60%, 2@70%, 2@80%, 2x2@85%, 3x2@90%

B. Accessory

Alternating DB Z-press 3x8
BB bent over row 3x12
Strict T2B 3x10

C. Conditioning

Row/ski 5x4 min, recovery pull 1:00

D. Metcon

3 RFT
15 pull ups
30 wall ball (30/20)
15 T2B
10 devils press (50/35's)

E. Gymnastics

12 AMRAP
6 ring MU
24 pistols (total)
60 DU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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There’s a lot of volume for today’s training between the conditioning work and the metcon. Make sure you’re being intelligent in your selections for the week.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Strength

Back squat 1x5@ 75%, 2x3@85%, 1x1+@95%

B. Accessory

Single leg KB RDL 3x12
BB front rack box step up 3x10
Landmine cauldron 3x10 ea direction

C. Conditioning

5k run

D. Metcon

For time
50/40 cal AAB
50 hang power snatch (95/65)
50 front squat (95/65)
35/28 cal AAB
35 power snatch (95/65)
35 push press (95/65)
20/16 cal AAB
20 squat snatch (135/95)
20 thruster (135/95)

E. Interval

15 min E3MOM (5 rounds)
15 deadlift (155/105)
12 hang squat clean (155/105)
9 front rack rear lunge (ea leg)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve got a hero wod for today’s Suck Fest - Maxton.

In honor of Navy Corpsman Maxton Soviak, 22, who was among the 13 U.S. service members killed during the attack outside the Kabul airport in Afghanistan on Aug. 26, 2021.

Soviak was an avid CrossFit athlete who trained at CrossFit Hita, CrossFit Latte Stone, and Custom Fitness Guam. This workout includes some of his favorite CrossFit movements.

According to Harold Aranda, a family friend, “Max loved hard work, he loved the grind, and he never gave up. He was never one to put people down but rather pull them up to be great.”

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A. Strength

Bench 1x3@ 70%, 2x3@80%, 1x3+@90%

B. Saturday Suck Fest

"Maxton"
13 RFT, wearing 20/14 vest
8 strict pull up
26 box step up (24/20)
21 burpees

C. Strongman

5x100' Farmer walk AHAP

D. Accessory

DB incline press 4x10
Ring dip 3x12
BB curl 3x20

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The conditioning work today is some pace work. Everything else is straightforward work. Enjoy the weekend.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Oly

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

B. Accessory

BB front rack rear lunge 3x10 (ea leg)
BB Z-press 3x8
Banded face pull 3x20

C. Conditioning

Run
8 rounds
30 seconds hard (1 mile pace)
1 min medium (5k pace)
30 seconds hard (1 mile pace)
2 min recovery

D. Metcon

5 RFT
21 box jump over (24/20)
15 deadlift (225/155)
9 HSPU

E. Gymnastics

8 AMRAP
25' unbroken handstand walk

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Hit your low impact work for today’s active recovery. Row, bike, swim, etc. Make sure you’re doing prehab and rehab work as well.

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Active Recovery

1 hour low impact work

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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You’ll be doing some high intensity intervals for conditioning work today, 2 min on and 1 min off. The rest will not be enough to fully recover, so push the pace and see how long you can hold on.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Strength

Deadlift 1x3@ 70%, 2x3@80%, 1x3+@90%

B. Accessory

Landmine row 3x12
BB Good morning 3x10
I/Y/T 3x10

C. Conditioning

24 min EMOM (8 rounds), alternating for max reps
Cal AAB
Burpee box jump over (24/20)
Rest

D. Metcon

For time:
50 sandbag over shoulder (150/100)
E2MOM, 5 back squat (from ground 135/95)

E. Interval

6 rounds, rest 90s between
60 DU
12 HSPU
9 OHS (115/75)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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For today’s conditioning work, grab a vest and do some lunges. Lunges are a low impact way of building capacity, so get after it. The gymnastics piece will be a test of your grip so pace your pullups appropriately.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Oly

Snatch 2@60%, 2@70%, 2@80%, 2x2@85%, 2x2@90%

B. Accessory

Pendlay row 3x10
Bottom up KB Press 3x10 (ea arm)
Weighted pull up 3x8

C. Conditioning

Lunge 400m with 20/14 vest

D. Metcon

15 AMRAP
20/16 cal AAB
10 ground to overhead (135/95)
20/16 cal AAB
10 power snatch (135/95)

E. Gymnastics

For time:
40 T2B
30 pull-ups
20 C2BPU
10 bar MU
Every break, 30 DU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Halloween crew. Don’t go HAM on the candy today.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Strength

Back squat 1x3@ 70%, 2x3@80%, 1x3+@90%

B. Accessory

BB RDL + shrug 3x10
Bulgarian split squat 3x12 (ea leg)
Strict T2B 3x10

C. Conditioning

For time:
Row 2k
Run 1 mile
Row 2k

D. Metcon

10 RFT
12 alternating DB snatch (50/35)
8 lateral burpee over DB
6 single arm DB thruster (with one arm, switch each set)

E. Interval

4x4 AMRAP, rest 2:00
Run 200m
into
20 wallball (20/14)
20 KB swing (70/53)
20 hand release pushups

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Today’s Suck Fest is a good one. The clusters will increase every round. Don’t come out too fast as it’ll add up quickly.

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A. Strength

Bench 1x5@ 65%, 2x5@75%, 1x5+@85%

B. Saturday Suck Fest

For time:
Run 1 mile
Into 4 rounds
20 T2B
20 bar facing burpees
20 squat clean thruster (95/65)
Weights ascend as 115/75, 135/95, 165/115
Run 1 mile

C. Strongman

Sandbag bear hug carry 5x100'

D. Accessory

BB bench 3x8
Ring dip 3x12
BB curl 3x12

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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A couple long pieces for today’s training. You should pace the conditioning work at your 5 mile/5k times.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Oly

C+J 2@60%, 2@70%, 2@80%, 2x2@85%, 1x2@90%

B. Accessory

DB Z-press 3x10
Single leg DB/KB RDL 3x12 (ea leg)
I/Y/T 3x10

C. Conditioning

For time
Row/ski 2k
Run 1600m
Row/ski 1500m
Run 1200m
Row/ski 1k
Run 800m

D. Metcon

20 AMRAP
50 wallball (20/14)
25 overhead squat (115/85)
10 devils press (50/35's)

E. Gymnastics

8 AMRAP
2-4-6... strict HSPU
30 double under

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Pool work for today’s active recovery. Enjoy

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Active Recovery

Swim 8x200m
Rest as needed

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Straightforward work for today’s training. Work on your cycling in the metcon.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Strength

Deadlift 1x5@ 65%, 2x5@75%, 1x5+@85%

B. Accessory

Single arm DB/KB row 3x12 (ea arm)
BB good morning 3x8
Banded paloff press 3x20 (ea direction)

C. Conditioning

30 min E3MOM (10 rounds)
Row/ski 500m

D. Metcon

6 RFT
8 deadlift (275/185)
16 pistol
200m run

E. Interval

6 rounds for time, rest 1:00 between
15 hang power clean (135/95)
12 front squat (135/95)
9 front rack rear lunge (ea leg, 135/95)
6 bar facing burpees

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#cronusfit #rltw #besomebody #earnit #paytheman