Functional Fitness

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We’re continuing our mash up workouts. Today’s is a series of short AMRAPs from previous years.

A/B/C mandatory. D optional.

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A. Strength

OHP 3x5 @75%

B. Accessory

Plank hold 3x30s
I/Y/T 3x10
Band pull aparts 3x20

C. Metcon

16.3
7 AMRAP
10 power snatch (75/55)
3 bar MU

3 minute rest

12.5
7 AMRAP
3-6-9...
Thrusters (95/65)
C2BPU

3 minute rest

13.4
7 AMRAP
3-6-9...
Clean and jerk (135/95)
T2B

D. Gymnastics

Handstand walk 5x100', rest as needed

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Functional Fitness

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Both metcons are brute work pieces. Take the opportunity to fine tune your mechanics so that you stay efficient under fatigue.

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) work up to heavy complex
Hang clean + Front squat + jerk + Clean + Jerk

B. Accessory

Snatch grip RDL 3x12
Weighted pistol 3x8
Banded facepull 3x20

C. Metcon

12 AMRAP
2-4-6... devil press (50/35)
1-2-3... wall walk

D. Metcon

20.2
20 AMRAP
4 DB thruster (50/35's)
6 T2B
24 DU

E. Interval

20 min EMOM (5 rounds)
1 round DT (12 DL, 9 hang power clean, 6 shoulder to overhead 155/105)
20 wallball (20/14)
18/15 cal row
Rest

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Functional Fitness

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Active recovery day. These days become even more important in this prep cycle as we’ve increased the intensity.

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Active Recovery

45 min low impact cardio

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Functional Fitness

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We’re doing a lot of interval pieces this prep cycle, which is intentional. The interval pieces allow you to test different paces and see how you recover. Track your efforts/recoveries so that you’ll have an idea of how you’ll feel during open pieces.

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 OHS, work up to heavy triple

B. Accessory

BB backrack rear lunge 3x8
Strict T2B 3x10
Banded good morning 3x20

C. Metcon

For time
21-15-9 OHS (95/65)
Bar facing burpees

Rest 2:00

9-15-21 OHS (95/65)
Bar facing burpees

D. Interval

18 min E6MOM (3 rounds)
24/20 cal AAB
12 power clean (135/95)
24 box jump over (24/20)

E. Gymnastics

8 AMRAP
20 pistols
50' HSW
50 double under

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The interval piece will be a big test of your grip. You can approach this workout in 1 of 2 ways - hitting big sets of MU’s and trying to hold on as long as possible, or being conservative/repeatable in your efforts. Either way, you’ll be able to learn something from the workout.

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

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A. Oly

8 min EMOM 1 snatch, work up to heavy single

B. Accessory

BB Pendlay row 3x8
Weighted box step up 3x10 ea leg
Bottom up KB press 3x12

C. Metcon

3 RFT
500m row
30 wallball (20/14)
60 double under

D. Metcon

9 AMRAP
10-20-30... alternating DB Snatch (50/35)
10 lateral burpee over DB

E. Interval

2:00 on / 2:00 off for 25 bar MU
10 DB box step over (50/35's)
4 devil press (50/35's)
AMRAP bar MU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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For the strength pieces, try to. keep your rest periods minimal, if not specified. You should rest no more than 2 minutes between sets. For the interval piece, 3 minutes is plenty of time to knock out the couplet, so try and push the pace and see how it feels.

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

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A. Strength

Back squat 6@80%, 2x8@70%, 6@80%

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
25/20 cal row

D. Interval

18 min E3MOM (6 rounds)
5 thruster (95/65)
9 C2BPU
5 thruster (95/65)

E. Gymnastics

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

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’re taking a small break from our traditional Suck Fests. Instead, we’ll be doing a modified version with back to back metcons with a small break.

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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
wall ball (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

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#cronusfit #rltw #besomebody #earnit #paytheman

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

_________________________________________________

#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