Functional Fitness

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Hope 23.2 went well for you guys. Again, if you’re not happy with your score, take today to practice 23.2 and then re-test it tomorrow. Otherwise, if you’re happy, treat today as a normal training session.

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

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A. Strength

Deadlift 5x5 @ 70-80%

B. Accessory

BB OHP 3x8
Weighted dip 3x12
I/Y/T 3x10

C. Interval

3 rounds, rest 3:00 between
12-9-6
Thruster (115/75)
Bar facing burpees
Cal AAB

D. Metcon

9 AMRAP
1-2-3-... squat clean (155/105)
8 pullups

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Functional Fitness

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23.2 is a two part piece. For part A, efficiency will be the name of the game. The shuttle runs will really tax your legs, so keep your steps short and choppy on the turns. The shuttle runs would be where I would push the pace and “rest” on the burpee pullups.

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A. 23.2

A.
15 AMRAP
5 burpee pullups
10 shuttle runs (1 rep = 50 ft)
Add 5 burpee pullups each round

B.

5 minutes
1 RM thruster (from floor)

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Functional Fitness

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Active recovery day. Get ready for 23.2 tomorrow.

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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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We can probably expect some shoulder movements this week - wall walk vs HSPU’s. For the gymnastics piece today, practice your wall walk technique - focus on tight midline and fast hands.

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

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A. Strength

OHP 3x5

B. Accessory

Single leg RDL 3x10
BB z-press 3x8
Banded face pull 3x20

C. Metcon

15 AMRAP
1-2-3... bar MU
2-4-6... OHS (115/75)
50 DU

D. Gymnastics

8 AMRAP
3 wall walk
9 box jump over (24/20)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Nothing complicated for today. Keep the intensity managable - around 70-80%.

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

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A. Oly

9 min E90s (6 rounds)
2 power snatches
work up to heavy double

B. Accessory

BB backrack weighted rear lunge 3x10
BB pendlay row 3x8
Strict T2B 3x10

C. Interval

5x3 AMRAP, rest 1:00 between
12 deadlift (225/165)
9 C2BPU
6 devil press (2x50/35's)
AMRAP pistols

D. Conditioning

Row 4x1k, rest 2:00 between

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Hope you guys had a good result from 23.1 for those that tested it. If you’re not happy with your score, you have an opportunity to re-test it today before it’s due. If you’re going to re-test it, feel free to do A/B afterwards. Otherwise, treat today as a normal training day.

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

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A. Strength

12 min E2MOM (6 rounds)
3 back squat
Start ~70% and work up to a heavy triple

B. Accessory

BB good morning 3x10
Weighted pistol 3x8
Chin up 3x10

C. Metcon

For time
200-150-100-50 double under
20-15-10-5 burpee box jump over (24/20)
12-9-6-3 ground to overhead (155/105)

D. Gymnastics

12 min EMOM (alternating)
8 C2BPU
12 T2B

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Hope you guys enjoyed 23.1. If you plan to re-test it tomorrow, take a bit of a break today and do some drills. Otherwise, do some normal training and rest tomorrow.

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

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A. Strength

Deadlift 6x4

B. Accessory

DB bench 3x8
Weighted pullup 3x8
Banded face pull 3x20

C. Metcon

15 AMRAP
9 squat clean thruster (115/75)
9 bar facing burpees
9 pull up

D. Conditioning

24min E3MOM (8 rounds)
20/16 cal AB
20 KB goblet squat (53/35)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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23.1 is a repeat of 14.1. This is a fairly gymnastics heavy workout that focuses on your efficiency and cycling ability. The muscle ups will be the “key” for this workout. For the row, start off at a manageable pace - probably around your 2k row pace as 60c ~ 750m. For toes to bar, mangeable sets without burning out is key as you don’t want to be exhausted when you get to the muscle ups. Wallballs - 1 or 2 sets. For the cleans, quick singles will probably be the easiest/most efficient strategy. Give your all on the muscle ups and try to finish - you’ll be able to rack up more reps after you complete the chipper and start back up on the row.

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A. 23.1

14 AMRAP
60 cal row
50 toes to bar
40 wallball (20/14)
30 clean (135/95)
20 muscle ups

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Get some good rest and recovery today and keep an eye out for 23.1 tomorrow. Make sure you’re doing your prehab and mobility work.

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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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Hump day. Get pumped for the open announcement tomorrow.

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

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A. Strength

Power clean + power jerk 6x3

B. Accessory

BB RDL + shrug 3x10
Bottom up KB press 3x8
Banded Paloff press 3x20

C. Metcon

15 AMRAP
12 power clean (115/75)
12 OHS (115/75)
12 C2BPU

D. Gymnastics

8 AMRAP
30 DU
8 T2B
5 C2BPU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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More of the same movements. Again, focus on cycling efficiency and drill good movement patterns.

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

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A. Oly

Power snatch 6x3

B. Accessory

BB Pendlay row 3x10
DB Z-press 3x8
I/Y/T 3x10

C. Metcon

15 AMRAP
18 DB Snatch (50/35)
12 deadlift (225/155)
6 strict HSPU

D. Conditioning

Row 8x500m, rest 1:00

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Open week is here. Like similar years, the template for the next 3 weeks will be training Mon/Tu/Wed, active recovery Thur, Open workout Fri, training Sat, rest/re-test Sun. Training during this week will be pretty light so you don’t build up too much fatigue before the open workout.

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

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A. Strength

Front squat 4x6

B. Accessory

Single leg KB RDL 3x10
Chin up 3x10
Strict T2B 3x10

C. Metcon

15 AMRAP
10 thruster (95/65)
10 T2B
10 burpee box jump over (24/20)

D. Gymnastics

8 AMRAP
3 bar MU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

The metcon is kind of a suck fest. Don’t go all the way to failure, give yourself about an 80% effort.

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A. Strength

Deadlift 4x8 touch and go

B. Accessory

BB Good morning 3x10
Weighted hip thrust 3x15
Banded paloff press 3x20

C. Metcon

Every 5:00 until failure
20/16 cal AAB
16 T2B
12 burpee box jump over (24/20)
8 squat snatch (95/65) - increase 20/15 per round

D. Gymnastics

For time
50 pushups
35 ring dips
20 muscle ups

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

We’ve got a week left of hard training until 23.1. We’ll drop the volume a bit next week and then plan to hit 23.1 hard next Friday.

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

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A. Oly

5x3 power clean to push jerk touch and go

B. Accessory

BB pendlay row 3x10
Chin up 3x10
Dragon flag 3x6

C. Metcon

For time
24 T2B
36 single arm alternating DB thrusters (50/35)
24 burpees over DB
36 DB hang clean and jerk (50/35)
24 T2B

D. Metcon

3 RFT
400m run
15 squat cleans (115/75)
15 C2BPU

E. Conditioning

24 min E3MOM (8 rounds)
10/8 cal AAB
10 burpees
10/8 cal AAB

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Active recovery day. You guys know the drill

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Active Recovery

45 min low impact cardio

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#cronusfit #rltw #besomebody #earnit #paytheman