Functional Fitness

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Happy Friday. I hope you guys are getting the hang of the prep cycle. It’s more or less just work pieces. Keep the intensity up and really push the pace. We’ve got some previous open workouts sprinkled throughout the prep so you can compare yourselves to previous years.

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

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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 ring muscle ups
50 pistols
100 DU

E. Conditioning

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

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Hit some low impact cardio for today’s active recovery. Dealer’s choice for what you do, just make sure you’re doing something light.

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Active Recovery

45 min low impact cardio

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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For the thrusters, start at a light weight (~75/55) and work up to a heavy triple. A heavy triple will be around 60-70% of your 1RM clean and jerk.

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

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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 10x500m, rest 1:00

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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All of our strength work this prep cycle will be done on a timer in EMOM style. This is to get used to moving heavier weights under fatigue, which usually pops up in some regard every open. Focus on your technique while fatigued.

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

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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)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Hopefully you guys all got some great results from test week. We’re going to transition into our Open prep and then into the Crossfit Open on Feb 16. That means we’ll have 5 weeks of formal training and then a half week before 23.1. The goal of the prep cycle is to up the intensity and train some of the “high yield” movements of the open (the movements that occur every year). You guys should have a great base so now it’s just time to tidy things up.

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

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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. Interval

5x3 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

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Today’s Suck Fest is a bit of a benchmark workout for us. Vest is optional, if you’re feeling up to a challenge.

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

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A. Strength

Work up to 1RM Bench

B. Saturday Suck Fest

"The Regiment" (20/14 vest optional)
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 OHP @ 70%
Barbell curl 3x12
Weighted dip 3x12

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday crew. We’ll hit the usual Suck Fest tomorrow.

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

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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

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Swim 1 mile (1600m). Break/pace it however you want.

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Active Recovery

Swim 1 mile

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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In addition to our strength testing, we’ll also have some other benchmark pieces. Take the opportunity to test your pacing so that you get a sense of intensity.

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

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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

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Hopefully you guys are crushing some new PR’s. This was the longest strength cycle that we’ve done on this programming.

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

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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 8:00 between
Run each as fast as possible

D. Metcon

Cindy
20 AMRAP
5 pullups
10 pushups
15 squats

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Test week. Hope you guys enjoyed the deload week as this week will be tough. When working up to test a max, try something like 10x50%, 6x60%, 4x75%, 2x80%, 2x85%, 1x90%, 1x95%. You don’t want to spend too much time warming up or else it’ll become a conditioning piece.

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

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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

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy New Year’s eve. The end of one 2022 and the start of 2023. Grab a partner for today’s suck fest. You’ll essentially be doing the entire workout with a med ball, aside from the row. If you’re looking for a challenge, scale up the med ball.

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A. Strength

Bench 4x8

B. Saturday Suck Fest

For time with partner, split as needed
1 mile run with med ball (20/14)
100 medball GHDSU
200 cal row
300 wall ball
1 mile run with med ball

C. Accessory

DB Press 3x10
Barbell curl 3x10
Banded tricep extension 3x20

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday. We’ll do a usual Suck Fest style workout for tomorrow. Enjoy the weekend - don’t forget next week will be test week.

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A. Strength

Deadlift 4x8

B. Metcon

30 AMRAP

50 cal row
40 jump lunges (total)
30 wall ball (20/14)
20 push press (95/65)

C. Accessory

Tempo pullup (3333) 3x5
BB Z-press 3x10
I/Y/T 3x10
Push up plank on rings 3x30s

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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More of the same work. As you guys get older/more advanced in training, the deloads will mean more and more for longevity. Stay disciplined and really give your body a break.

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A. Oly

Squat clean + power jerk 5x3

B. Metcon

30 AMRAP

800m run
10 burpee pull up
20 box jump over (24/20)
30 DB snatch (50/35)

C. Accessory

DB bent over unsupported row 3x12 (ea arm)
BB Good morning 3x12
Bulgarian split squat 3x10 ea leg
Kneeling banded Pallof press 3x15 ea direction

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’re doing long AMRAPS this week to keep the body moving, rather than for conditioning work.

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A. Oly

Power Snatch 5x3

B. Metcon

30 min AMRAP

1k row/ski
30 push-ups
40 single arm DB thruster (35/20)
50 Russian KB swing (53/35)

C. Accessory

Weighted pullup 3x8
Pendlay row 3x8
Banded face pull 3x20
Bottom up KB press 3x10

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#cronusfit #rltw #besomebody #earnit #paytheman